| ≥1 piece |
Walnuts are a nutrient-dense food: 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat, and 6.7 grams of dietary fiber. The protein in walnuts provides many essential amino acids.
Nutrient profile of walnuts:
Nutrient (per 100 gram)
Carbohydrates (g) 9.9
Protein (g) 24.1
Unsaturated fatty acids (g) 50.1
Poly to mono unsaturated fatty acids ratio 35:15
Fiber (g) 6.8
Calcium (mg) 61
Iron (mg) 3.1
Zinc (mg) 3.4
Vitamin B-6 (mg) 0.58
Unlike most nuts that are high in monounsaturated fatty acids, Walnut Oil is composed largely of polyunsaturated fatty acids (47.2 grams), particularly alpha-linolenic acid (18:3n - 3; 9.1 gram) and linoleic acid (18:2n - 6; 38.1 gram). The beneficial effects of this unique fatty acid profile have been a subject of many studies and discussions.
Raw walnuts contain glyceryl triacylates of the n-3 fatty acid alpha-linolenic acid (ALA), which is not as effective in humans as long-chain n-3 fatty acids, and (mostly insoluble) Antioxidants. Roasting reduces antioxidant quality. In 2010, a report[citation needed] published in the Journal of the American College of Nutrition said that walnuts and walnut oil improve reaction to stress.
New research shows that consuming a handful of raw walnuts along with meals high in saturated fat appears to limit the ability of the harmful fat to damage arteries.
Compared to certain other nuts, such as almonds, peanuts and hazelnuts, walnuts (especially in their raw form) contain the highest total level of antioxidants, including both free antioxidants and antioxidants bound to fiber.