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Walnuts

Health BENEFITS of Walnuts:

High in Manganese

  • helps the body absorb calcium
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Vitamin B7 (Biotin)

  • helps the body convert food into energy
  • aids in promoting healthy skin, hair, and nails
  • supports a healthy nervous system and cognitive function
    (see full list here)

High in Molybdenum

  • helps the body break down proteins
  • supports proper sulfur metabolism
  • plays a key role in detoxification
    (see full list here)

High in Omega-3 Fats

  • necessary for the repair phase of the immune system
  • promote good brain function and mental health
  • help reduce chronic inflammation
  • (see full list here)

High in Ellagic Acid (Phytonutrient)

  • aids in reducing chronic inflammation
  • slows down the growth of cancerous tumors
  • helps remove toxins from the body

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/4 cup walnut halves = approximately 186 calories)

8%
Carbohydrates
9%
Protein
83%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/4 cup walnut halves)

3.9g
Carbohydrates

4.3g
Protein

18.4g
Fat

FIBER & NATURAL SUGARS

(grams per 1/4 cup walnut halves)

1.9g
Fiber*

.7g
Natural Sugars*

NET CARBS

(grams per 1/4 cup walnut halves)

2g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.