Read about the nutrition facts, health benefits, nutritional value and calories found in Walnuts

Walnuts Nutrition

You must have often been given a handful of brain shaped nuts by your parents or grandparents during your childhood days with the pretext of growing a bigger and stronger brain. While those childhood memories of being forcefully fed with these nuts might be slightly diminished, the unusual taste and crunchy flavor might still be fresh on the taste buds. For those of you who still aren’t aware of these brain shaped nuts, they are walnuts. Best known for their crunchy, nutty flavor and extremely nutritious nature, walnuts consist of two bumpy lobes that happen to give an appearance of an abstract butterfly. Right from boosting your immune system and metabolism to improving cardiovascular health, walnuts have plenty of health benefits. They are a rich source of vitamins and minerals which are essential for a healthy life. Browse through the following sections to dig into the world of various health benefits walnuts have to offer.



The cultivation of walnuts has a long history dating back to over thousand years but there are varying theories surrounding its origin. English walnuts are believed to have originated in India and the regions surrounding the Caspian Sea. The ancient Romans introduced the walnut into many European countries in the 4th century AD and since then; it’s been cultivated there extensively. The walnut tree has always been revered due to its long life span which is several times that of humans and also because of the versatile uses in terms of food, medicine, shelter, dye and lamp oil. The walnuts grown in North America are often called “English walnuts” as they were introduced into America through the English merchant ships. The other variations of walnuts include black walnuts and white walnuts, and they are native to North America, specially the Central Mississippi Valley and Appalachian areas. They served a very pivotal role in the food and lifestyles of the early colonial settlers and also the Native American Indians. Currently, China is the world leading commercial producer of walnuts, with about 360,000 metric tons per year, closely followed by the United States, Ukraine and Romania.


Health Benefits of Walnuts


  • Walnuts are known for their benefits to the heart and circulatory system. They help maintain proper blood compositions, correct balance in inflammation-regulating molecules and proper composition and flexibility in the blood vessel walls.

  • Walnuts are high in omega-3 fatty acids, including the alpha-linolenic acid (ALA). These acids are essential for improving a wide variety of cardiovascular functions, including blood pressure. Apart from improving the ratio of good and bad cholesterol, preventing cholesterol from turning into plaque within the arteries and precluding erratic heart rhythms these acids are also effective in preventing heart attacks by making it less likely for the blood to clot in arteries.

  • Walnuts are effective in reducing problems in metabolic syndromes which is a condition characterized by a collection of overlapping metabolic problems including excessive blood fats (triglycerides), high blood pressure, inadequate HDL cholesterol and obesity. Further, walnuts also assist in decreasing abdominal adiposity.

  • Often known as the “brain food” because of the immense benefits to the brain, walnuts help the nutrients to enter the cell membranes in the brain and also allow the waste products to exit from the cells, due to the high concentration of omega-3 fatty acids.

  • Walnuts contain high number of antioxidants. The antioxidant properties of walnuts help in lowering the risk of chronic oxidative stress, while the anti-inflammatory properties are effective in reducing the risk of chronic inflammation. These risks can lead to cancer development; hence, regular intake of walnuts can prevent prostrate and breast cancer.

  • Regular intake of walnuts is helpful in the treatment of type 2 diabetes as it helps maintain blood sugar levels and insulin metabolism.

  • The anti-inflammatory properties of walnuts are helpful in protecting bone health. These are further effective in curing conditions, like rheumatoid arthritis, asthma, psoriasis and eczema.


Walnuts Nutrition Facts

Amount: 1 cup

Weight: 125 g

Basic Components

30 g


5.8 g


3.1 g


135 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

12 g

Dietary Fiber

8.5 g


300 mg


1.4 g

Fats & Fatty Acids

Total Fat

74 g

Saturated Fat

4.2 g

Monounsaturated Fat

19 g

Polyunsaturated Fat

44 g

Omega-3 Fatty Acids

2.5 g

Omega-6 Fatty Acids

41 g


Vitamin A

50 IU

Vitamin C

2.1 mg

Vitamin E

2.3 mg

Vitamin K

3.4 mcg


71 mcg


163 mcg


588 mcg

Vitamin B6

729 mcg


39 mcg

Pantothenic Acid

2.1 mcg


40.1 mg


0.6 mg


76 mg


3.9 mg


251 mg


641 mg


654 mg


2.5 mg


4.2 mg


1.7 mg


4.9 mg


21 mcg


How many calories in walnuts (per 100 gm)

Walnuts have about 618 calories per 100 gm of weight.


How to Buy Walnuts

  • While purchasing whole walnuts, always select the ones that feel heavy according to their size.

  • Make sure that the shells are not cracked, pierced or stained, as these are signs of mold development on the nutmeat, which renders it unsafe for consumption.

  • In case of buying shelled walnuts in bulk bins, make sure that the bins containing the walnuts are covered and the store has a good product turnover as this ensures maximal freshness.

  • While purchasing walnuts in bulk or in packaged containers, avoid nuts that look rubbery or shriveled. Smell the walnuts to check if they are rancid or not.


Walnuts Storage Tips


  • Walnuts are extremely perishable in nature due to their high polyunsaturated fat content and hence they should be stored with considerable care.

  • Always store shelled walnuts in an airtight container in the refrigerator. This way, they can be kept fresh for up to six months. When stored in the freezer, they will last for about one year.

  • Unshelled walnuts should be stored in the refrigerator. Alternatively, they can be stored in a cool, dry, dark place outside the refrigerator where they can last for up to six months.

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