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Walnuts Nutrition Facts: Walnuts are high in protein, vitamins, omega 3 fatty acids, trace minerals, lecithin and oils. Compared with other nuts, which typically contain a high amount of monounsaturated fats, walnuts are unique because the fats in them are primarily polyunsaturated fatty acids (PUFAs) and are the only nut with a significant amount of alpha-linolenic acid. Moreover, walnuts have insignificant amounts of sodium and are cholesterol free.
Calories in Walnuts: An ounce (28g) of (chopped) walnuts contain 183 calories of which 153 calories come from the fats.
Vitamins and Minerals in Walnuts: Walnut contains a large amount of vitamins B6 (0.2mg per ounce of walnut) providing 8 percent of the daily requirement. It also has plenty of folate and thiamin and useful quantity of vitamin E in the form of tocopherol. Walnut is a rich source of manganese, one serving contributing to almost half of its required daily value. It is also rich in other minerals such as magnesium, phosphorus and iron.