Walnuts high in polyunsaturated fat, fiber, thiamine, vitamin B6, and minerals like magnesium and zinc . It has been proved that a daily intake of 30 g of walnuts contributes to the improvement of the elasticity of blood vessels.
Walnuts may also help to reduce the risk of heart disease and have also been shown to lower LDL “bad” cholesterol and blood pressure, two major risk factors for cardiovascular disease.
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 3.52 | 1.00 |
| Energy | kcal | 691 | 196 |
| Energy | kJ | 2889 | 819 |
| Protein | g | 9.17 | 2.60 |
| Total lipid (fat) | g | 71.97 | 20.40 |
| Ash | g | 1.49 | 0.42 |
| Carbohydrate, by difference | g | 13.86 | 3.93 |
| Fiber, total dietary | g | 9.6 | 2.7 |
| Sugars, total | g | 3.97 | 1.13 |
| Sucrose | g | 3.90 | 1.11 |
| Glucose (dextrose) | g | 0.04 | 0.01 |
| Fructose | g | 0.04 | 0.01 |
| Lactose | g | 0.00 | 0.00 |
| Maltose | g | 0.00 | 0.00 |
| Starch | g | 0.46 | 0.13 |
| Minerals | |||
| Calcium, Ca | mg | 70 | 20 |
| Iron, Fe | mg | 2.53 | 0.72 |
| Magnesium, Mg | mg | 121 | 34 |
| Phosphorus, P | mg | 277 | 79 |
| Potassium, K | mg | 410 | 116 |
| Sodium, Na | mg | 0.0 | 0.0 |
| Zinc, Zn | mg | 4.53 | 1.28 |
| Copper, Cu | mg | 1.200 | 0.340 |
| Manganese, Mn | mg | 4.500 | 1.276 |
| Selenium, Se | µg | 3.8 | 1.1 |
| Fluoride, F | µg | 10.0 | 2.8 |
| Vitamins | |||
| Vitamin C, total ascorbic acid | mg | 1.1 | 0.3 |
| Thiamin | mg | 0.660 | 0.187 |
| Riboflavin | mg | 0.130 | 0.037 |
| Niacin | mg | 1.167 | 0.331 |
| Pantothenic acid | mg | 0.863 | 0.245 |
| Vitamin B-6 | mg | 0.210 | 0.060 |
| Folate, total | µg | 22 | 6 |
| Folic acid | µg | 0.0 | 0.0 |
| Folate, food | µg | 22 | 6 |
| Folate, DFE | µg | 22 | 6 |
| Choline, total | mg | 40.5 | 11.5 |
| Betaine | mg | 0.7 | 0.2 |
| Vitamin B-12 | µg | 0.00 | 0.00 |
| Vitamin B-12, added | µg | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 3 | 1 |
| Retinol | µg | 0.0 | 0.0 |
| Carotene, beta | µg | 29 | 8 |
| Carotene, alpha | µg | 0.0 | 0.0 |
| Cryptoxanthin, beta | µg | 9 | 3 |
| Vitamin A, IU | IU | 56 | 16 |
| Lycopene | µg | 0.0 | 0.0 |
| Lutein + zeaxanthin | µg | 17 | 5 |
| Vitamin E (alpha-tocopherol) | mg | 1.40 | 0.40 |
| Vitamin E, added | mg | 0.00 | 0.00 |
| Tocopherol, beta | mg | 0.39 | 0.11 |
| Tocopherol, gamma | mg | 24.44 | 6.93 |
| Tocopherol, delta | mg | 0.47 | 0.13 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 |
| Vitamin D | IU | 0.0 | 0.0 |
| Vitamin K (phylloquinone) | µg | 3.5 | 1.0 |
| Lipids | |||
| 4:0 | g | 0.000 | 0.000 |
| Fatty acids, total saturated | g | 6.180 | 1.752 |
| 6:0 | g | 0.000 | 0.000 |
| 8:0 | g | 0.000 | 0.000 |
| 10:0 | g | 0.000 | 0.000 |
| 13:0 | g | 0.000 | 0.000 |
| 12:0 | g | 0.000 | 0.000 |
| 14:0 | g | 0.000 | 0.000 |
| 15:0 | g | 0.000 | 0.000 |
| 16:0 | g | 4.366 | 1.238 |
| 18:0 | g | 1.745 | 0.495 |
| 20:0 | g | 0.069 | 0.020 |
| 17:0 | g | 0.000 | 0.000 |
| Fatty acids, total monounsaturated | g | 40.801 | 11.567 |
| 22:0 | g | 0.000 | 0.000 |
| 24:0 | g | 0.000 | 0.000 |
| 16:1 undifferentiated | g | 0.000 | 0.000 |
| 14:1 | g | 0.000 | 0.000 |
| 18:1 undifferentiated | g | 40.594 | 11.508 |
| 20:1 | g | 0.207 | 0.059 |
| 24:1 c | g | 0.000 | 0.000 |
| 22:1 undifferentiated | g | 0.000 | 0.000 |
| 18:2 undifferentiated | g | 20.628 | 5.848 |
| Fatty acids, total polyunsaturated | g | 21.614 | 6.128 |
| 20:2 n-6 c,c | g | 0.000 | 0.000 |
| 18:3 undifferentiated | g | 0.986 | 0.280 |
| 18:4 | g | 0.000 | 0.000 |
| 20:3 undifferentiated | g | 0.000 | 0.000 |
| 20:4 undifferentiated | g | 0.000 | 0.000 |
| 20:5 n-3 (EPA) | g | 0.000 | 0.000 |
| 22:5 n-3 (DPA) | g | 0.000 | 0.000 |
| Cholesterol | g | 0.0 | 0.0 |
| Stigmasterol | mg | 3 | 1 |
| 22:6 n-3 (DHA) | g | 0.000 | 0.000 |
| Beta-sitosterol | mg | 117 | 33 |
| Campesterol | mg | 6 | 2 |
| Amino Acids | |||
| Tryptophan | g | 0.093 | 0.026 |
| Threonine | g | 0.306 | 0.087 |
| Isoleucine | g | 0.336 | 0.095 |
| Leucine | g | 0.598 | 0.170 |
| Lysine | g | 0.287 | 0.081 |
| Methionine | g | 0.183 | 0.052 |
| Cystine | g | 0.152 | 0.043 |
| Phenylalanine | g | 0.426 | 0.121 |
| Tyrosine | g | 0.215 | 0.061 |
| Valine | g | 0.411 | 0.117 |
| Arginine | g | 1.177 | 0.334 |
| Histidine | g | 0.262 | 0.074 |
| Alanine | g | 0.397 | 0.113 |
| Aspartic acid | g | 0.929 | 0.263 |
| Glutamic acid | g | 1.829 | 0.519 |
| Glycine | g | 0.453 | 0.128 |
| Proline | g | 0.363 | 0.103 |
| Serine | g | 0.474 | 0.134 |
| Others | |||
| Alcohol, ethyl | g | 0.0 | 0.0 |
| Caffeine | mg | 0.0 | 0.0 |
| Theobromine | mg | 0.0 | 0.0 |