While walnuts can help promote heart health, they are not considered a good source of vitamin K. There are two main types of walnuts -- black and English. While both are edible, English walnuts are generally preferred due to their softer texture and taste. Vitamin K is an important vitamin that is needed by the blood to clot. It is recommended that adults consume a minimum of 90 mcg vitamin K each day. Foods rich in vitamin K include leafy green vegetables and soybeans.
Black Walnuts
An ounce of black walnuts, approximately 1/4 cup, contains only 0.8 mcg of vitamin K. This makes up less than 1 percent of the daily vitamin K needs for an adult. While it does meet nearly half of the vitamin K needs for children under the age of 1, consumption of nuts, such as walnuts, should be discussed with a medical professional to avoid possible allergies.
Other Nutrition Facts
A 1-oz. serving of black walnuts can be a good source of heart healthy fats and protein. Per serving, black walnuts contain 175 calories, 6.8 g protein, 2.8 g carbohydrates and 16.7 g total fat. Of the 16.7 g total fat, only 0.9 g come from saturated fat. Black walnuts contain more than 4 g monounsaturated and close to 10 g polyunsaturated fat per ounce. Unsaturated fats are linked to lower cholesterol levels and a decreased risk for heart disease.
English Walnuts
Like black walnuts, English walnuts contain only 0.8 mcg vitamin K per ounce. English walnuts are not considered a source of vitamin K.
Other Nutrition Facts
English walnuts are also a rich source of unsaturated fats and protein. Per ounce, English walnuts contain 185 calories, 4.32 g protein, 3.89 g carbohydrate and 18.69 g total fat. The carbohydrates contained in English walnuts come primarily from dietary fiber, with a serving providing 1.9 g. Dietary fiber also plays an important role in heart health and bowel regularity. The American Heart Association recommends consuming at least 25 g fiber each day.
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