What Is The Nutrition In Walnuts?

Eating a handful of nuts a day may reduce your risk of heart disease, according to the Food and Drug Administration. Walnuts are particularly nutritious, providing a healthy dose of omega-3 fatty acids and vitamin E. Walnuts, however, are a concentrated source of calories, and you should moderate your intake to prevent excessive calorie consumption. Knowing their nutrition information can help you determine how to fit walnuts into your diet.

Serving Size and Calories

Serving sizes are standardized to help you compare similar food products, according to the Food and Drug Administration. The calories in a food item indicate the amount of energy it provides. A 1 oz. serving of walnuts, which equals about 14 walnut halves, contains 185 calories. One handful of nuts also equals about 1 oz.

Protein

Each 1 oz. serving of walnuts contains 4.3g of protein. Healthy women need 46g of protein a day, and healthy men need 56g of protein a day. As a plant-based food, the protein found in walnuts does not provide you with all of the essential amino acids, making it an incomplete source of protein. However, the Centers for Disease Control and Prevention report that most Americans get more than enough protein in their diets.

Carbohydrates

Each 1 oz. serving of walnuts contains 4g of carbohydrates and 2g of fiber. Fiber in food helps to improve digestion, alleviates constipation and aids in hunger control, according to the Mayo Clinic. Healthy women need 21 to 25g of fiber a day, and healthy men need 30 to 38g of fiber per day.

Fat

Each 1 oz. serving of walnuts contains 18.5g of total fat, 1.7g of saturated fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat and 2.5g of omega-3 fatty acids. Including foods high in monounsaturated and polyunsaturated fats can help lower blood cholesterol levels, according to the dietitian website Health Castle. In addition, the omega-3 fatty acids found in walnuts improve blood vessel health and lower blood pressure.

Vitamins and Minerals

Walnuts contain a number of essential vitamins and minerals, including vitamin E, B vitamins and magnesium. Vitamin E is an important antioxidant that protects cell membranes from free radical damage. The B vitamins help to convert the food you eat into energy. Magnesium is a mineral that helps to regulate your blood pressure.