The medicinal properties and the high nutritional value of walnuts have been known since a long time. Read on to know some more walnut nutrition facts.

Nutritional Value Of Walnuts

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.

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