Walnut Nutrition Facts
The following nutrition information is provided by the USDA for one ounce (28g) or about seven whole English walnuts or 14 halves.
- Calories: 183
- Fat: 18g
- Sodium: 0.6mg
- Carbohydrates: 3.8g
- Fiber: 1.9g
- Sugars: 0.7g
- Protein: 4.3g
Carbs
A single serving of walnuts only contains about 3.8 grams of carbohydrate. A very small amount of that is starch (0.017g) and a small amount is naturally occurring sugar (0.7g). Most of the carbohydrate in walnuts comes from healthy fiber (1.9g).
The estimated glycemic index of walnuts is 15, making them a low-glycemic food The glycemic load of a single serving of walnuts is estimated to be 1. Glycemic load takes portion size into account when predicting a food's impact on blood sugar.
Fats
Most of the calories in walnuts come from fat. You'll consume 18 grams of fat when you eat a single serving of the nuts. Most of the fat is polyunsaturated fat (13.4g) but some is monounsaturated fat (2.5g) and a very small amount is saturated fat (1.7g).
Polyunsaturated fats and monounsaturated fats are considered healthy fats. They generally come from plant sources like nuts, seeds, and avocado. Research has consistently shown that replacing saturated fats with polyunsaturated or monounsaturated fats helps to decrease your risk of cardiovascular disease.
Protein
In addition to providing fiber and healthy fat, walnuts also provide a healthy boost of protein. A single serving provides over 4 grams.
Vitamins and Minerals
Walnuts are an excellent source of manganese and copper, providing half your daily needs. They are also a good source of magnesium and phosphorus. The nuts also supply smaller amounts of iron, calcium, zinc, potassium, and selenium.
Vitamins in walnuts include vitamin B6, folate, and thiamin.
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