Walnuts (Dry Roasted with Salt Added)
Description
Walnuts, dry roasted with salt added, are a flavorful and nutrient-dense snack that packs a substantial punch of healthy fats, protein, and essential minerals. These nuts offer a crunchy texture and a savory, slightly salty taste, making them an excellent addition to salads, baked goods, or enjoyed on their own as a satisfying snack. Roasting enhances their natural flavor while the added salt provides a balanced contrast to the rich, nutty profile of the walnuts.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 643 kcal |
| Protein | 14.29 g |
| Total Fat | 60.71 g |
| Saturated Fat | 5.36 g |
| Carbohydrates | 17.86 g |
| Dietary Fiber | 7.1 g |
| Sugars | 3.57 g |
| Calcium | 71 mg |
| Iron | 2.57 mg |
| Magnesium | 151 mg |
| Phosphorus | 329 mg |
| Potassium | 459 mg |
| Sodium | 643 mg |
| Zinc | 2.98 mg |
| Copper | 1.49 mg |
| Manganese | 0 mg |
| Selenium | 5.0 mcg |
| Vitamin C | 1.4 mg |
| Thiamine (Vitamin B1) | 0.521 mg |
| Riboflavin (Vitamin B2) | 0.298 mg |
| Niacin (Vitamin B3) | 2.217 mg |
| Vitamin B6 | 0.526 mg |
| Folate (Vitamin B9) | 91 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.9 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Walnuts are a common tree nut and can cause allergic reactions in sensitive individuals. These dry roasted walnuts contain added salt, so they are not suitable for those on low-sodium diets or with high blood pressure. Individuals with nut allergies should avoid consumption.
Dietary Preferences
Walnuts are a naturally gluten-free food and are suitable for those following a gluten-free or grain-free diet. They are also appropriate for low-carb, keto, and paleo diets due to their high fat and low carbohydrate content. With a rich profile of plant-based protein and essential fatty acids, walnuts are a great option for vegetarians and vegans as well.
Advice
Walnuts are an excellent source of omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. These roasted walnuts can be enjoyed as a snack, sprinkled on top of your morning oatmeal, or added to salads and desserts for a crunchy, nutritious boost. However, be mindful of portion sizes, as walnuts are calorie-dense due to their high fat content.
Conclusion
Incorporating dry roasted walnuts with salt into your diet is a simple way to enjoy a nutritious snack that supports overall health, from boosting heart health to providing essential minerals and vitamins. While they are rich in beneficial fats and other nutrients, it’s important to consume them in moderation, especially if you’re monitoring your sodium intake. Whether you enjoy them on their own or as part of a dish, walnuts offer both flavor and nutrition in every bite.
