Walnuts can be eaten as a tasty, nutritious snack on their own, but are also delicious baked into cakes, cookies or desserts or tossed into cereals, salads or trail mix. High in fiber, omega-3 fatty acids and phytochemicals, walnuts pack high levels of nutrition in a small package. With all of the nutrients and potential health benefits of walnuts, it's no wonder they are considered one of the healthiest nuts available.
Basic Nutrition
One oz. of walnuts, about 28 g, or approximately 14 walnut halves, contains 185 calories and 18.5 g of fat. While high in calories and fat, walnuts are low in saturated fat, the kind that may lead to heart disease. One oz. contains only 1.7 g of saturated fat. Walnuts contain 3.9 g of carbohydrates per oz., including 1.9 g of fiber. The high fiber content of walnuts can contribute to the health of your digestive tract. There are 4.3 g of protein in 1 oz. of walnuts and only 1 mg of sodium, making them a very low-sodium food. Walnuts, like all plant products, contain no cholesterol.
Healthy Fats
The vast majority of fat in walnuts is made up of polyunsaturated essential fatty acids. These fats are considered essential because the body cannot produce them on its own; they must be supplied by the diet. Walnuts contain both omega-6 fatty acids and omega-3 fatty acids. There are 10.8 g of omega-6 fats and 2.6 g of omega-3 fats per oz. of walnuts. Omega-3 fats, such as the form alpha-linolenic acid found in walnuts, can boost heart health and help prevent cardiovascular disease when consumed in place of other fats. Most people do not get enough omega-3 fats in the diet. Few plant sources contain omega-3 fats, so walnuts are a good source for those who lack omega-3 fats in their diet.
Micronutrients
One oz. of walnuts supplies 1 mg of manganese, about 48 percent of the daily recommended intake of this trace element. Walnuts also contain 450 mcg of copper per oz., over 20 percent of the daily intake of this mineral. Walnuts provide more than 10 percent of the daily recommendation of magnesium and phosphorus as well. Other micronutrients present in walnuts include vitamins C, E, B6 and K, folate, pantothenic acid, riboflavin, choline, betaine, niacin, calcium, iron, potassium, thiamin, zinc and selenium.
Phytochemicals
Walnuts are rich in health-boosting phytochemicals, too. They contain the carotenoids beta-carotene, lutein and zeaxanthin. Phytosterols, compounds linked to boosted immune function, a reduction of blood cholesterol and a lowered risk of some forms of cancer, are also present in walnuts. According to Nutra Ingredients, English walnuts contain 113 mg of phytosterols per 100 g. Many of the phytochemicals found in walnuts contribute to their antioxidant activity.
References
- USDA National Nutrient Database: Walnuts
- Nutra Ingredients: Pistachios and Sesame Seeds Richest Source of Phytosterols
- Drugs.com: Complete Walnut Information
- "Journal of Agricultural and Food Chemistry"; Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States; K.M. Phillips et al.; 2005
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