Walnut
Walnuts high in polyunsaturated fat, fiber, thiamine, vitamin B6, and minerals like magnesium and zinc (1,2). It has been proved that a daily intake of 30 g of walnuts contributes to the improvement of the elasticity of blood vessels (3).
Walnuts may also help to reduce the risk of heart disease and have also been shown to lower LDL “bad” cholesterol and blood pressure, two major risk factors for cardiovascular disease (4).
1. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3. Commission Regulation (EU) No 432/2012 of 16 May 2012.
4. Kris-Etherton PM. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014 Apr;144(4 Suppl):547S-554S.
Wonderful Walnuts and Their Health Benefits
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 3.52 | 1.00 |
| Energy | kcal | 691 | 196 |
| Energy | kJ | 2889 | 819 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 3.52 | 1.00 |
| Energy | kcal | 691 | 196 |
| Energy | kJ | 2889 | 819 |
| Protein | g | 9.17 | 2.60 |
| Total lipid (fat) | g | 71.97 | 20.40 |
| Ash | g | 1.49 | 0.42 |
| Carbohydrate, by difference | g | 13.86 | 3.93 |
| Fiber, total dietary | g | 9.6 | 2.7 |
| Sugars, total | g | 3.97 | 1.13 |
| Sucrose | g | 3.90 | 1.11 |
| Glucose (dextrose) | g | 0.04 | 0.01 |
| Fructose | g | 0.04 | 0.01 |
| Lactose | g | 0.00 | 0.00 |
| Maltose | g | 0.00 | 0.00 |
| Starch | g | 0.46 | 0.13 |
| Minerals | |||
| Calcium, Ca | mg | 70 | 20 |
| Iron, Fe | mg | 2.53 | 0.72 |
| Magnesium, Mg | mg | 121 | 34 |
| Phosphorus, P | mg | 277 | 79 |
| Potassium, K | mg | 410 | 116 |
| Sodium, Na | mg | 0.0 | 0.0 |
| Zinc, Zn | mg | 4.53 | 1.28 |
| Copper, Cu | mg | 1.200 | 0.340 |
| Manganese, Mn | mg | 4.500 | 1.276 |
| Selenium, Se | µg | 3.8 | 1.1 |
| Fluoride, F | µg | 10.0 | 2.8 |
| Vitamins | |||
| Vitamin C, total ascorbic acid | mg | 1.1 | 0.3 |
| Thiamin | mg | 0.660 | 0.187 |
| Riboflavin | mg | 0.130 | 0.037 |
| Niacin | mg | 1.167 | 0.331 |
| Pantothenic acid | mg | 0.863 | 0.245 |
| Vitamin B-6 | mg | 0.210 | 0.060 |
| Folate, total | µg | 22 | 6 |
| Folic acid | µg | 0.0 | 0.0 |
| Folate, food | µg | 22 | 6 |
| Folate, DFE | µg | 22 | 6 |
| Choline, total | mg | 40.5 | 11.5 |
| Betaine | mg | 0.7 | 0.2 |
| Vitamin B-12 | µg | 0.00 | 0.00 |
| Vitamin B-12, added | µg | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 3 | 1 |
| Retinol | µg | 0.0 | 0.0 |
| Carotene, beta | µg | 29 | 8 |
| Carotene, alpha | µg | 0.0 | 0.0 |
| Cryptoxanthin, beta | µg | 9 | 3 |
| Vitamin A, IU | IU | 56 | 16 |
| Lycopene | µg | 0.0 | 0.0 |
| Lutein + zeaxanthin | µg | 17 | 5 |
| Vitamin E (alpha-tocopherol) | mg | 1.40 | 0.40 |
| Vitamin E, added | mg | 0.00 | 0.00 |
| Tocopherol, beta | mg | 0.39 | 0.11 |
| Tocopherol, gamma | mg | 24.44 | 6.93 |
| Tocopherol, delta | mg | 0.47 | 0.13 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 |
| Vitamin D | IU | 0.0 | 0.0 |
| Vitamin K (phylloquinone) | µg | 3.5 | 1.0 |
| Lipids | |||
| 4:0 | g | 0.000 | 0.000 |
| Fatty acids, total saturated | g | 6.180 | 1.752 |
| 6:0 | g | 0.000 | 0.000 |
| 8:0 | g | 0.000 | 0.000 |
| 10:0 | g | 0.000 | 0.000 |
| 13:0 | g | 0.000 | 0.000 |
| 12:0 | g | 0.000 | 0.000 |
| 14:0 | g | 0.000 | 0.000 |
| 15:0 | g | 0.000 | 0.000 |
| 16:0 | g | 4.366 | 1.238 |
| 18:0 | g | 1.745 | 0.495 |
| 20:0 | g | 0.069 | 0.020 |
| 17:0 | g | 0.000 | 0.000 |
| Fatty acids, total monounsaturated | g | 40.801 | 11.567 |
| 22:0 | g | 0.000 | 0.000 |
| 24:0 | g | 0.000 | 0.000 |
| 16:1 undifferentiated | g | 0.000 | 0.000 |
| 14:1 | g | 0.000 | 0.000 |
| 18:1 undifferentiated | g | 40.594 | 11.508 |
| 20:1 | g | 0.207 | 0.059 |
| 24:1 c | g | 0.000 | 0.000 |
| 22:1 undifferentiated | g | 0.000 | 0.000 |
| 18:2 undifferentiated | g | 20.628 | 5.848 |
| Fatty acids, total polyunsaturated | g | 21.614 | 6.128 |
| 20:2 n-6 c,c | g | 0.000 | 0.000 |
| 18:3 undifferentiated | g | 0.986 | 0.280 |
| 18:4 | g | 0.000 | 0.000 |
| 20:3 undifferentiated | g | 0.000 | 0.000 |
| 20:4 undifferentiated | g | 0.000 | 0.000 |
| 20:5 n-3 (EPA) | g | 0.000 | 0.000 |
| 22:5 n-3 (DPA) | g | 0.000 | 0.000 |
| Cholesterol | g | 0.0 | 0.0 |
| Stigmasterol | mg | 3 | 1 |
| 22:6 n-3 (DHA) | g | 0.000 | 0.000 |
| Beta-sitosterol | mg | 117 | 33 |
| Campesterol | mg | 6 | 2 |
| Amino Acids | |||
| Tryptophan | g | 0.093 | 0.026 |
| Threonine | g | 0.306 | 0.087 |
| Isoleucine | g | 0.336 | 0.095 |
| Leucine | g | 0.598 | 0.170 |
| Lysine | g | 0.287 | 0.081 |
| Methionine | g | 0.183 | 0.052 |
| Cystine | g | 0.152 | 0.043 |
| Phenylalanine | g | 0.426 | 0.121 |
| Tyrosine | g | 0.215 | 0.061 |
| Valine | g | 0.411 | 0.117 |
| Arginine | g | 1.177 | 0.334 |
| Histidine | g | 0.262 | 0.074 |
| Alanine | g | 0.397 | 0.113 |
| Aspartic acid | g | 0.929 | 0.263 |
| Glutamic acid | g | 1.829 | 0.519 |
| Glycine | g | 0.453 | 0.128 |
| Proline | g | 0.363 | 0.103 |
| Serine | g | 0.474 | 0.134 |
| Others | |||
| Alcohol, ethyl | g | 0.0 | 0.0 |
| Caffeine | mg | 0.0 | 0.0 |
| Theobromine | mg | 0.0 | 0.0 |