Calories in Walnuts
Walnuts are a nutrient-dense tree nut known for their distinctive brain-like shape and rich, earthy flavor. They are an excellent source of healthy fats, including omega-3 fatty acids, and provide a good amount of protein, fiber, and various vitamins and minerals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 654 | 15.2g | 13.7g | 65.2g |
| 1 oz (14 halves) (28g) | 1 oz (14 halves) (28g) | 185 | 4.3g | 3.9g | 18.5g |
| 1 nut (4g) | 1 nut (4g) | 26 | 0.6g | 0.6g | 2.6g |
| 1 serving (28 g) | 1 serving (28 g) | 183 | 4.3g | 3.8g | 18.3g |
| 1 cup shelled (50 halves) (100g) | 1 cup shelled (50 halves) (100g) | 654 | 15.2g | 13.7g | 65.2g |
| 1 cup ground (80g) | 1 cup ground (80g) | 523 | 12.2g | 11g | 52.2g |
Health Benefits
Rich in omega-3 fatty acids (alpha-linolenic acid), which support heart health and may reduce inflammation.
Contain antioxidants like polyphenols, which help combat oxidative damage and support overall cellular health.
Good source of fiber and protein, contributing to satiety and supporting digestive health.
Nutrition Tips
- Add walnuts to oatmeal or yogurt for a boost of healthy fats and protein.
- Incorporate chopped walnuts into salads for added crunch and nutrients.
- Use walnuts as a healthy snack on their own, or mix with dried fruit for a trail mix.
- Bake with walnuts! They are great in breads, muffins, and cookies.
- Store walnuts in an airtight container in the refrigerator or freezer to prevent them from going rancid due to their high oil content.
GAYA Tracking Tip
When tracking walnuts, especially if they are mixed with other ingredients like in a salad or baked goods, try to estimate the quantity by volume (e.g., a handful, a tablespoon) or weight if possible. GAYA can help identify them, but precise measurement improves accuracy.
Frequently Asked Questions
Are walnuts good for weight loss?+
Walnuts are calorie-dense but can be beneficial for weight loss when consumed in moderation. Their high fiber, protein, and healthy fat content can increase satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.
How many walnuts should I eat a day?+
A common recommendation is about 1 ounce (28 grams) or a small handful per day. This amount provides significant nutritional benefits without contributing excessive calories, fitting well into a balanced diet.
Do walnuts contain a lot of sugar?+
No, walnuts are naturally low in sugar. A 100-gram serving contains only about 2.6 grams of sugar, making them an excellent choice for those monitoring their sugar intake.
Related Foods
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