Source: USDA FDCFDC ID: 2431413

Walnuts: Nutrition Facts and Health Benefits Explained

Nutrition values per 100g serving

656 kcal

Calories

15.6 g

Protein

65.6 g

Total Fat

12.5 g

Carbs

Walnuts are one of the most nutrient-dense nuts on the planet, prized for their distinctive brain-like shape and rich, earthy flavor. Beyond their culinary versatility, these powerhouses are packed with essential fatty acids and minerals that support overall well-being.

Health Benefits

Heart Health Support

With 46.9g of polyunsaturated fats and zero cholesterol, walnuts help maintain healthy lipid profiles and support cardiovascular function.

Brain-Boosting Nutrition

Walnuts are rich in omega-3 fatty acids, which are essential for cognitive function and maintaining long-term brain health.

Digestive Wellness

The 6.2g of dietary fiber per 100g helps promote healthy digestion and gut microbiome diversity.

Plant-Based Protein

With 15.6g of protein, walnuts are an ideal snack for vegetarians and vegans looking to increase their daily protein intake.

Nutrition Summary

Per 100g serving, walnuts provide a robust energy density of 656 kcal, primarily driven by their healthy fat content of 65.6g. They are an excellent source of polyunsaturated fats (46.9g) and offer 15.6g of plant-based protein alongside 6.2g of dietary fiber. Notably, walnuts are naturally free of cholesterol, sodium, and trans fats, while providing key micronutrients including 438mg of potassium, 94mg of calcium, and 2.81mg of iron, making them a heart-healthy addition to any diet.

Quick Facts

Protein

15.6g

Total Fat

65.6g

Fiber

6.2g

Sodium

0mg

Cholesterol

0mg

Who Should Eat This?

Walnuts are an ideal snack for health-conscious individuals, athletes, and anyone seeking a nutrient-dense, heart-healthy addition to their daily diet.