Nutritional Properties of Walnuts

Walnuts come in a few dozen varieties, but only about half a dozen of those constitute the majority produced. In a suitable climate, you can grow them yourself, or you can purchase them shelled or ready-to-shell. Unlike some other nuts, most people enjoy them in their natural state, without added oils or salt. The beneficial nutrition profile of walnuts, high in essential nutrients and low in sodium, can make them a delicious addition to your diet.

Basic Nutrients

One quarter cup of walnuts, at a weight of 25 g, contains 163.5 calories. Like other nuts, they are calorie-dense, so eat them in moderation if you must watch calories. This serving size contains a total of 16.3 g of fat, 3.81 g of protein and 3.43 g of carbohydrates. Only 0.65 g of the carbohydrate portion come from sugars.

Fat Breakdown

Walnuts have a beneficial profile of the various types of fats. The total 16.3 g of fat in 1/4 cup of walnuts contains 11.79 g polyunsaturated fat, 2.23 g monounsaturated fat, and 1.53 g of saturated fat. A serving contains 0 mg of cholesterol.

Vitamins

The 1/4-cup serving size of walnuts contains less than 10 percent of the daily value for a 2,000 calorie diet of vitamin A, vitamin C, vitamin E and numerous B vitamins, including vitamin B1, B2, B3 and B6. It also contains small amounts of vitamin K.

Mineral Content

Walnuts contain 0.85 mg of manganese in a 1/4-cup serving, a full 42.5 percent of the daily value. With only 0.5 mg of sodium -- 0.02 percent of the daily value -- walnuts qualify as a truly low-sodium food. A serving also contains 0.40 mg, or 20 percent of the daily value, of copper.

The exact content of some minerals varies with the the type of walnut. For a larger 100 g serving, potassium varies between 375 and 500 mg, while magnesium varies from 189 to 278 mg and calcium from 13 to 91 mg.

Special Advantages

One-quarter cup of walnuts contains more than 94 percent of the daily value of omega 3 fatty acids, important for support of a healthy cardiovascular system. Walnuts also contain flavonoids and other anti-inflammatory compounds.

Uses in a Healthy Diet

You can put walnuts in many desserts.

You can enjoy walnuts in a healthy diet. You can eat them raw as a snack, or add them to fruit salads and green salads. You can grind or puree them and add to legume dips similar to hummus. Add them when you saute fresh vegetables, or chop and put them in poultry stuffing. Put them in cookies, cobblers and desserts of all kinds. They also appear in many international dishes.