Nutritional Content Of Black Walnuts

Black walnuts are a delicious, versatile and healthy nut. Black walnuts can be eaten by the handful, added to cereals or baked goods, or even sprinkled on a salad. Adding black walnuts to your diet is a good idea, as it will increase your nutrient intake and improve heart health.

Caloric Distribution

As is the case with most nuts, black walnuts are a concentrated source of calories. According to LiveStrong.com's MyPlate, a 1-oz. serving of black walnuts, which is about a quarter of a cup, has 190 calories. Black walnuts are good for you, but you should still eat them in moderation to avoid excessive calorie intake. Their caloric distribution is 80 percent of calories from fat, 6 percent from carbohydrate and 14 percent from protein.

Fat

Although black walnuts are high in fat, providing 18g total fat per serving, they contain predominantly healthy types of fat. Each serving contains only 1g saturated fat, which is a fat associated with heart disease, according to Medline Plus. The rest of the fat in black walnuts is polyunsaturated and monounsaturated, which may reduce blood cholesterol levels if eaten in place of saturated fats. Black walnuts are a good source of omega-3 fatty acids, which are particularly healthy for the heart, according to the Mayo Clinic.

Carbohydrates

Black walnuts are low in carbohydrate content, providing only 3g total carbohydrates per serving. However, black walnuts are a good source of dietary fiber, which helps lower cholesterol levels. Adequate dietary fiber consumption is also necessary for maintaining healthy bowel function, according to the American Heart Association.

Protein

Black walnuts provide 7g protein per quarter-cup serving, which is 14 percent of the daily value. While black walnuts are a good source of protein, the protein in black walnuts is not complete. This means you will need to rely on complementary proteins to receive adequate amounts of all essential amino acids. Grain products, like bread, rice and pasta, are complementary proteins for black walnuts.

Minerals

Black walnuts are also a good source of many essential minerals. Each serving provides 6 percent of the daily value of iron and 2 percent of the daily value of calcium. Black walnuts are a good source of magnesium, phosphorus, copper, zinc, manganese and selenium, according to the National Nutrient Database for Standard Reference.