Walnuts (Black Dried) – Nutritional Information & Benefits
Black dried walnuts, a rich and versatile ingredient, are an excellent source of essential nutrients and offer a range of health benefits. Known for their rich, slightly bitter taste, these walnuts can enhance the flavor of both sweet and savory dishes. They are an excellent source of protein, healthy fats, and key minerals, making them a great addition to a balanced diet.
Below is the detailed nutritional breakdown of black dried walnuts:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 619 kcal |
| Protein | 24.06 g |
| Fat | 59.33 g |
| Saturated Fats | 3.48 g |
| Carbohydrates | 9.58 g |
| Dietary Fiber | 6.8 g |
| Sugars | 1.1 g |
| Calcium | 61 mg |
| Iron | 3.12 mg |
| Magnesium | 201 mg |
| Phosphorus | 513 mg |
| Potassium | 523 mg |
| Sodium | 2 mg |
| Zinc | 3.37 mg |
| Copper | 1.36 mcg |
| Manganese | 3.90 mg |
| Selenium | 17 mcg |
| Vitamin C | 1.7 mg |
| Thiamine (Vitamin B1) | 0.057 mg |
| Riboflavin (Vitamin B2) | 0.13 mg |
| Niacin (Vitamin B3) | 0.47 mg |
| Vitamin B6 | 0.58 mg |
| Folate (Vitamin B9) | 31 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 2.08 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Black Dried Walnuts
-
Rich Source of Healthy Fats
Black dried walnuts are predominantly composed of fats, with a significant portion being unsaturated fats, which are heart-healthy and may help lower cholesterol levels. -
High in Protein
Each 100g serving provides a substantial 24.06 grams of protein, making black dried walnuts an excellent plant-based protein source for vegetarians and vegans. This makes them a great option for muscle repair and overall health. -
Packed with Essential Minerals
These walnuts are a good source of magnesium, phosphorus, and potassium, which are important for maintaining bone health, heart health, and proper muscle function. Their zinc and iron content also contribute to the body’s immune and energy systems. -
High Fiber Content
With 6.8 grams of dietary fiber, black dried walnuts can support digestive health, help regulate blood sugar levels, and promote a feeling of fullness, making them a satisfying snack. -
Antioxidant-Rich
Black walnuts contain a number of antioxidants, including vitamin E, which helps combat oxidative stress and may contribute to reducing the risk of chronic diseases. -
Low in Sugar
With only 1.1 grams of sugar per 100g serving, black dried walnuts are a good choice for those monitoring their sugar intake, such as individuals managing diabetes.
Allergen Information
Walnuts are tree nuts and can trigger allergic reactions in individuals who are allergic to nuts. Always check for nut allergies before consumption.
Dietary Preferences
- Vegan: Black dried walnuts are plant-based and can be incorporated into vegan diets.
- Gluten-Free: They are naturally free from gluten and can be enjoyed by those with gluten sensitivity or celiac disease.
- Low-Carb: Walnuts are relatively low in carbohydrates, making them suitable for low-carb and keto diets.
Usage Suggestions
Black dried walnuts can be used in various dishes to enhance texture and flavor. They pair beautifully with salads, smoothies, baked goods, or can simply be eaten as a snack. Ground walnuts also make an excellent addition to protein bars and granola.
Storage Tips
To preserve the freshness of black dried walnuts, store them in an airtight container in a cool, dry place. For optimal shelf life, refrigeration is recommended.
Conclusion
Black dried walnuts are a powerhouse of nutrition, offering a variety of health benefits that support heart health, muscle recovery, and digestive function. Their rich flavor and versatility make them an excellent choice for enhancing both savory and sweet dishes. Whether as a snack or as an ingredient in your favorite recipe, walnuts are a nutritious addition to any balanced diet.
