There are two types of walnuts available in the United States, English and American which are also known as black walnuts. The English walnuts are the most commonly used. Walnuts are high in fat, but it is the heart-healthy unsaturated fat. According to the United States Food and Drug Administration, labels on walnut packaging are allowed to make the health claim that "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."
Serving Size Information
A 1/4 cup of chopped walnuts is about 1 oz or 28 g. This is equivalent to about 14 halves. The American Dietetic Association and American Diabetes Association consider four halves of a walnut to be one fat serving. Keep this in mind if following the exchange list for diabetes or weight management.
Calories and Protein
One ounce, or 1/4 cup, chopped walnuts has about 180 to 190 calories. Most of this is from fat, with about 15 percent of the calories from the 7 g of protein provided by the nuts.
Fat
A 1/4 cup serving of walnuts has about 18 to 19 g of total fat. One to 2 g is from saturated fat. The rest is unsaturated fats. Fourteen walnut halves provide about 2.5 g of alpha linolenic acid, a type of omega-3 fatty acid. Alpha linolenic acid is associated with decreased inflammation, prevention of heart disease and arthritis, and is important for cognitive and behavior health. A 1 oz. serving of walnuts meets the 2002 dietary recommendation for omega acids.
Carbohydrates and Cholesterol
There are around 4 g of carbohydrates in a 1 oz. serving of walnuts. Half of this is dietary fiber. There is no cholesterol in walnuts as it is a plant food.
Vitamins and Minerals
A 1/4 cup serving of walnuts provides 2 to 3 percent of the daily value for calcium and selenium, 4 percent of the needed potassium, 11 percent of the daily value for magnesium, and 10 percent of the phosphorus needs for a day. There are 11 mg of choline and less than 1 mg of sodium per 1 oz. serving. Walnuts are not a good food source of vitamins.
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