Nuts, Walnuts

About This Food

Nicknamed the "brain nut" for their cerebral appearance, the walnut is a great example of form following function.

Walnuts do in fact benefit the brain (and the rest of the body) thanks to a high concentration of ALA omega-3 fats, with a quarter-cup providing over 90% of the daily value for this essential nutrient. Walnuts also provide a powerful cancer fighter called ellagic acid - that's what gives them their distinct bitter bite.

The English (or Persian) walnut and the black walnut are the most commonly consumed varieties, which make a delicious addition to both savory and sweet salads and sauces, healthy desserts, snacks and more.

Glycemic Index=0
Glycemic Load=0
Antioxidant Score (
ORAC)=13,541

 

Look for walnuts in the shell that are free of cracks or holes. Shelled walnuts should be meaty, plump and crisp. In their shell, walnuts can be stored in a cool, dry place up to 3 months. Shelled walnuts should be refrigerated in a sealed container for up to 6 months or frozen up to a year.

Special diets
  • Candida Diet
  • Diabetic
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Copper
  • ALA Omega-3
  • Manganese
Good Source of
  • Magnesium
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition Information

Serving size: 1 ounce(s)walnuts

Calories: 183

Omega-6 / Omega-3 ratio: 4 : 1

Macronutrients
Amount
Total Fat
18.26 g
Saturated Fat
1.72 g
Monounsaturated Fat
2.5 g
Polyunsaturated Fat
13.21 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
2542 g
ALA
2542 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
3.84 g
Net Carbohydrate
1.96 g
Sugars
0.73 g
Fiber
1.88 g
Protein
4.26 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
5.6 IU
0%
Vitamin C
0.36 mg
1%
Vitamin D
0 IU
0%
Vitamin E
0.2 IU
1%
Vitamin B6
0.15 mg
8%
Vitamin B12
0 mcg
0%
Vitamin K
0.76 mg
1%
Folate
27.44 mcg
7%
Niacin
0.32 mg
2%
Riboflavin
0.04 mg
2%
Thiamin
0.1 mg
7%
Choline
10.98 mg
2%
Minerals
Calcium
27.44 mg
3%
Copper
0.44 mg
22%
Iron
0.81 mg
5%
Magnesium
44.24 mg
11%
Manganese
0.96 mg
48%
Phosphorous
96.88 mg
10%
Potassium
123.48 mg
4%
Selenium
1.37 mcg
2%
Sodium
0.56 mg
0%
Zinc
0.87 mg
6%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
3.36 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
2.52 mcg
Lycopene
0 mcg
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