The Nutritional Benefits Of Walnuts

Walnuts, like cashews, macadamia nuts and pecans, are tree nuts. While they are high in calories, these calories come primarily from healthy unsaturated fats. Walnuts can be eaten raw, but they can also be added to baked goods, salads or oatmeal to improve flavor and increase healthy fat content.

Calories and Fiber

One quarter cup of English walnut pieces contains 196 calories, which come from approximately 86 percent fat, 8 percent protein and 6 percent carbohydrates. One cup contains 4.1 g of carbohydrates, 2 g of which are fiber. This is 7 percent of the recommended dietary allowance, or RDA, of fiber for most adults. The fiber in walnuts is insoluble fiber, which can help food move through your intestines. This can help you to avoid digestive issues such as constipation.

Protein

Although walnuts do not contain as much protein as some other nuts, such as peanuts, they do contain a small amount. One serving contains 4.6 g of protein, which is 10 percent of the RDA for women and 8 percent for men.

Fat

Walnuts contain no cholesterol and a large amount of healthy fat. One serving contains 19.6 g, most of which is heart-healthy polyunsaturated fat. According to the Mayo clinic, walnuts and other nuts high in polyunsaturated fat promote healthy blood vessels. Walnuts are also an excellent source of omega-3 fatty acids, which may be helpful for heart disease and cancer prevention. One ounce of walnuts contains 2.6 g of omega-3 fatty acids, which is more than the amount in 1 oz. of flax seeds. However, because nuts are high in calories, it is best to limit your intake to less than one-third cup per day.

Minerals

Like many other nuts, walnuts are a good source of copper and manganese. Both copper and manganese are trace minerals so you need only small amounts per day. One serving of walnuts provides 53 percent of the RDA of copper and 45 percent of manganese. Copper works with iron to produce red blood cells and also supports the immune and nervous systems. Manganese works as an antioxidant to protect your body from stress. It also aids in metabolism, bone formation and wound healing. One serving of walnuts also provides 15 percent of the RDA of phosphorus.

Vitamins

While walnuts do not provide large amounts of any one vitamin, they do provide small amounts of many different vitamins. One serving of walnuts provides 12 percent of the RDA of vitamin B6. Vitamin B6 supports the nervous system and aids in the production of hormones and red blood cells. One serving of walnuts also provides 9 percent of the RDA of thiamine and 7 percent of folate, both of which are B vitamins.