Like most nuts, walnuts are extremely nutrient dense. They are a great source of monounsaturated and polyunsaturated fats. They contain over a dozen phenolic acids and are filled with phytonutrients, including quinone juglone—studies show this phytonutrient is effective in killing cancer cells while leaving healthy tissue unharmed.
Walnuts are also an excellent source of antioxidants, including ellagic acid, which helps protect the cells from free radical damage. They have beneficial anti-inflammatory properties, including the flavonol morin and tannins tellimagrandin and ellagitannins. Just a quarter-cup (30 g) of walnuts provides more than the daily recommended value of omega-3 fatty acids your body requires.
Walnuts also contain alpha-linolenic acid (ALA), an essential omega-3 fatty acid that is often praised for its heart protective and anti-inflammatory benefits.
Needless to say, walnuts should be included in any healthy diet!
Walnut Nutrition Chart (For a Handful, or 1/4Cup of Walnuts)
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Nutrient |
Amount |
Daily Value |
Calories |
196 |
N/A |
Monounsaturated Fats |
2.23 g |
N/A |
Polyunsaturated Fats |
11.79 g |
N/A |
Omega-3 Fatty Acids |
2.27 g |
90.80% |
Protein |
3.81 g |
N/A |
Fiber |
1.68 g |
6.72% |
Carbohydrates |
3.43 g |
N/A |
Manganese |
0.85 mg |
42.50% |
Magnesium |
39.50 mg |
9.88% |
Copper |
0.40 mg |
20.00% |
Calcium |
26.00 mg |
2.60% |
Iron |
0.73 mg |
4.06% |
Phosphorus |
86.50 mg |
8.65% |
Selenium |
1.15 mcg |
1.64% |
Potassium |
110.25 mg |
N/A |
Zinc |
0.77 mg |
5.13% |
Vitamin E |
0.74 mg |
N/A |
Biotin |
4.75 mcg |
1.58% |
Vitamin B1 |
0.09 mg |
6.00% |
Vitamin B2 |
0.04 mg |
2.35% |
Vitamin B3 |
0.48 mg |
2.40% |
Vitamin B6 |
0.13 mg |
6.50% |
Folate |
24.50 mcg |
6.13% |
* N/A - Not Applicable
You may notice in the walnuts nutrition chart that walnuts are high in calories. But the fact is you likely will only consume a small amount each day, and they are loaded with important nutrients that contain often overlooked health benefits.