Nutritional Value Of Walnuts - Walnuts Nutrition Facts

Walnuts are highly priced and delicious nuts, which come from an ornamental tree of the family Juglandaceae and the genus Juglans. The term ‘walnut’ has been derived from an old English word ‘wealhhnutu’, which means ‘foreign nut’. There are a number of species of the plant, of which the most famous ones are English (or Persian) walnut (Juglans regia), White walnut (Juglans cinerea) and Black walnut (Juglans nigra). A typical walnut kernel has two bumpy lobes, which appear somewhat like abstract butterflies. Off-white in color, the lobes are covered by a thin, light brown skin and are partially attached to each other. Walnut trees are known to have been cultivated by the human race since a long time. Through the ages, the tree has become a highly revered source of food and is also used for medicinal and therapeutic purposes. In case you want to know about the high nutritional value of walnuts, read the Food Rating Chart given below.

Walnuts Nutrition Facts

Amount of Walnuts: 1 cup (chopped)

Total Weight of Walnuts: 125 grams

Nutrients	Amount
Basic Components
Protein	30.1 g
Carbohydrates	12.4 g
Water	5.7 g
Ash	3.1 g
Calories
Total Calories	3236 KJ
Calories From Fat	2583 KJ
Calories From Carbohydrate Calories From Protein	214 KJ 435 KJ
Fiber
Dietary Fiber	8.5 g
Starch	0.3 g
Sugars	1.4 g
Glucose	62.5 mg
Sucrose	1250 mg
Fructose	62.5 mg
Fats
Total Fat	73.7 g
Saturated Fat	4.2 g
Mono Fat	18.8 g
Poly Fat	43.9 g
Vitamins
Vitamin A	50.0 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	2.5 mcg 30.0 mcg
Thiamin	0.1 mg
Riboflavin	0.2 mg
Niacin	0.6 mg
Vitamin B6	0.7 mg
Betaine	0.6 mg
Vitamin C	2.1 mg
Vitamin E (Alpha Tocopherol)	2.2 mg
Vitamin E (Gamma Tocopherol)	35.6 mg
Vitamin E (Delta Tocopherol)	1.8 mg
Folate	38.8 mcg
Vitamin K	3.4 mcg
Pantothenic Acid	2.1 mg
Minerals
Calcium	76.2 mg
Copper	1.7 mg
Iron	3.9 mg
Magnesium	251 mg
Manganese	4.9 mg
Phosphorus	641 mg
Potassium	654 mg
Selenium	21.3 mcg
Sodium	2.5 mg
Zinc	4.2 mg
Saturated Fats
16:0 Palmitic	2404 mg
18:0 Stearic	1806 mg
Mono Fats
18:1 Oleic	18164 mg
Poly Fats
18:2 Linoleic	41339 mg
18:3 Linolenic	2508 mg
Other Fats
Omega 3 Fatty Acids	2508 mg
Omega 6 Fatty Acids	41339 mg
Amino Acids
Alanine	1310 mg
Arginine	4523 mg
Aspartate	3042 mg
Cystine	578 mg
Glutamate	6440 mg
Glycine	1486 mg
Histidine	840 mg
Isoleucine	1207 mg
Leucine	2105 mg
Lysine	891 mg
Methionine	584 mg
Phenylalanine	1367 mg
Proline	1157 mg
Serine	1531 mg
Threonine	901 mg
Tryptophan	397 mg
Tyrosine	925 mg
Valine	1589 mg

Buying & Storing Tips

While buying whole walnuts, always select the ones that feel heavy for their size and are not cracked, stained or pierced. These signs indicate that there is formation of mold on the meat of the nut and consumption of such nutmeat is regarded as unsafe.
The shelled varieties of walnut are available in both prepackaged containers and bulk bins. While purchasing in bulk, always ensure that the bins are covered properly and the store has a good product turnover. Checking these two aspects is very important, as this will ensure the maximum freshness of the walnuts.
In whatever form you purchase walnuts, make sure to avoid the ones that are shriveled up and rubbery.
Walnuts are high perishable food materials, because of their high polyunsaturated fat content and hence, should be stored properly and with utmost care.
The ideal way to store shelled walnuts is by placing them in an airtight container and keeping them in the refrigerator. This way, they can be stored for a maximum of about 6 months. Walnuts can also be placed inside the freezer, where they can be stored for up to one year.
Unshelled walnuts can be kept fresh for up to six months, by keeping them in a cool, dark and dry place.