Nutrition Facts Of Walnuts
- Walnuts are made up of 65% fat and small amounts of protein (only about 15%). They are low in carbs, most of which consist of fiber.
- Walnuts contain about 65% fat by weight (2).
- Like other nuts, most of the energy (calories) in walnuts comes from fat. This makes them an energy-dense, high-calorie food.
- However, even though walnuts are rich in fat and calories, studies indicate that they do not increase the risk of obesity when replacing other foods in the diet (3, 4).
- Walnuts are also richer than most other nuts in polyunsaturated fats. The most abundant one is an omega-6 fatty acid called linoleic acid.
General information Of Walnuts
| Amount | |
| Calories | 654 |
| Water | 4 % |
| Protein | 15.2 g |
| Carbs | 13.7 g |
| Sugar | 2.6 g |
| Fiber | 6.7 g |
| Fat | 65.2 g |
| Saturated | 6.13 g |
| Monounsaturated | 8.93 g |
| Polyunsaturated | 47.17 g |
| Omega-3 | 9.08 g |
| Omega-6 | 38.09 g |
| Trans fat | ~ |
Health Benefits of Walnuts
Eating walnuts has been linked to a number of health benefits. These include a reduced risk of heart disease, possible cancer prevention and improved brain function.
Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them “remarkable,” and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
Heart Health
Heart disease, or cardiovascular disease, is a broad term used for chronic diseases related to the heart and blood vessels. In many cases, heart disease may be prevented with healthy lifestyle habits, such as eating nuts (30, 31, 32).
Cancer Prevention
Cancer is a group of diseases characterized by abnormal cell growth. Many forms of cancer can be prevented by eating healthy food, exercising and avoiding unhealthy lifestyle habits.
Diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months
Brain Health
Several human studies indicate that eating nuts may improve brain function. They also show that walnuts can help with depression and age-related decline in brain function
