Walnuts (English) – Nutritional Information
Walnuts are not only delicious but also packed with numerous health benefits, making them an excellent addition to your diet. They are a rich source of healthy fats, particularly omega-3 fatty acids, and provide a variety of essential nutrients, vitamins, and minerals.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 654 kcal |
| Protein | 15.23 g |
| Total Fat | 65.21 g |
| Saturated Fat | 6.126 g |
| Carbohydrates | 13.71 g |
| Dietary Fiber | 6.7 g |
| Sugars | 2.61 g |
| Calcium | 98 mg |
| Iron | 2.91 mg |
| Magnesium | 158 mg |
| Phosphorus | 346 mg |
| Potassium | 441 mg |
| Sodium | 2 mg |
| Zinc | 3.09 mg |
| Copper | 1.586 mcg |
| Manganese | 3.414 mg |
| Selenium | 4.9 mcg |
| Vitamin C | 1.3 mg |
| Thiamin (B1) | 0.341 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 1.125 mg |
| Vitamin B6 | 0.537 mg |
| Folate | 98 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.7 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Walnuts are tree nuts and are a common allergen. Individuals with tree nut allergies should avoid consuming walnuts or any products containing them. If you are uncertain about your allergy status, it is advisable to consult a healthcare provider before consuming walnuts.
Dietary Preferences
- Vegan: Yes, walnuts are plant-based and suitable for vegans.
- Gluten-Free: Yes, walnuts are naturally gluten-free, making them an excellent choice for those with gluten intolerance or celiac disease.
- Keto-Friendly: Due to their high fat and low carbohydrate content, walnuts are ideal for a ketogenic diet.
- Paleo: Walnuts are considered a paleo-friendly food since they are a natural, unprocessed source of nutrients.
Health Benefits
Walnuts are a powerhouse of nutrition, particularly rich in healthy fats, protein, and fiber. These nutrients contribute to heart health, brain function, and overall wellness. Their high omega-3 fatty acid content helps reduce inflammation and supports cardiovascular health. Additionally, walnuts contain antioxidants that can help protect the body from oxidative stress and reduce the risk of chronic diseases.
Walnuts are also an excellent source of magnesium, which is vital for muscle and nerve function, and phosphorus, which is necessary for strong bones and teeth. The presence of B vitamins like thiamine, riboflavin, and niacin promotes energy metabolism, while their small amounts of vitamin C and vitamin E provide antioxidant protection.
How to Use Walnuts
Walnuts can be enjoyed in a variety of ways, either as a snack on their own or incorporated into meals. They add a delightful crunch to salads, baked goods, and oatmeal. They also pair well with fruit and yogurt for a nutrient-dense breakfast or snack. For a savory twist, walnuts can be added to pasta dishes or used to enhance the flavor of vegetable stir-fries.
Walnuts are also excellent in homemade granola, energy bars, and trail mixes. For a gourmet touch, you can toast them lightly in a skillet or oven to bring out their natural flavors.
Conclusion
Incorporating walnuts into your daily diet offers numerous health benefits. Their rich nutrient profile supports heart health, brain function, and overall well-being. Whether used as a snack, in baking, or as a crunchy topping for your favorite dishes, walnuts are a versatile and nourishing food choice. Make them a regular part of your meals to enjoy their delicious flavor and impressive health benefits.
