Description

Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.

Nutritional breakdown

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) containsTrusted Source:

 

Energy: 200 calories

Carbohydrate 3.89 grams (g)

Sugar: 1 g

Fiber: 2 g

Protein: 5 g

Fat: 20 g

Calcium: 20 milligrams (mg)

Iron: 0.72 mg

Sodium: 0 mg

Walnuts are also a good source of:

manganese

copper

magnesium

phosphorus

vitamin B6

iron

They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein.

 

Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.

 

The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.

Benefits:-

Rich in Antioxidants. Share on Pinterest.

Super Plant Source of Omega-3s.

May Decrease Inflammation.

Promotes a Healthy Gut.

May Reduce Risk of Some Cancers.

Supports Weight Control

May Help Manage Type 2 Diabetes and Lower Your Risk

May Help Lower Blood Pressure.