Walnuts are a nut that grown from the walnut tree. Belongs to the family Juglandaceae, the Persian or English Walnut (Juglans regia) originated in Persia, and the black walnut (Juglans nigra) originated in North America. Nowadays, China and the United States are the top producers of walnuts. Since ancient times, walnut an edible seed of a drupe has been taken part in the human diet. It can be commonly consumed as nuts as raw or roasted or salted or not salted. Walnuts are rich in omega-3 fatty acids, fiber, protein, healthy fats, and antioxidants than most other foods. Lets see the Walnuts Nutrition Facts.
According to the USDA data, the nutritional value of Walnut (100 g) is as follows
| Nutrient | Value |
| Calories | 654 |
| Carbohydrates | 13.71 g |
| Sugars | 2.61 g |
| Fiber | 6.7 g |
| Fat | 65.21 g |
| Protein | 15.23 g |
| Water | 4.07 g |
Vitamins in Walnuts
Walnuts are rich in several vitamins, especially folic acid, vitamin B6, and Vitamin E. Each of these vitamins provides certain health benefits.
According to the USDA data, vitamins and their quantity in Walnut (100 g) are as follows.
| Vitamins | Quantity |
| Vitamin A equiv. | 1 μg |
| beta-Carotene | 12 μg |
| lutein zeaxanthin | 9 μg |
| Vitamin A | 20 IU |
| Thiamine (B1) | 0.341 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 1.125 mg |
| Pantothenic acid (B5) | 0.570 mg |
| Vitamin B6 | 0.537 mg |
| Folate (B9) | 98 μg |
| Vitamin B12 | 0 μg |
| Vitamin C | 1.3 mg |
| Vitamin E | 0.7 mg |
| Vitamin K | 2.7 μg |
Minerals in Walnuts
According to the USDA data, minerals and their quantity in Walnut (100 g) are as follows.
| Minerals | Quantity |
| Calcium | 39 mg |
| Iron | 1.02 mg |
| Magnesium | 43 mg |
| Manganese | 0.262 mg |
| Phosphorus | 62 mg |
| Potassium | 656 mg |
| Sodium | 2 mg |
| Zinc | 0.29 mg |
Supports good brain function
Promotes heart health and bone health
Lowers the risk of type-2 diabetes
Reduces the risk of cancer
Help in weight management
Supports male reproductive health
Walnuts are rich in omega-3 fatty acids. Sufficient intake of omega-3 fatty acids is vital during pregnancy as they are essential for the brain and retina development of the fetus.
Walnuts are a great source of copper. This mineral promotes bone health and lowers the risk of osteoporosis. It also helps to maintain nerve and heart health and immune function.
