Walnuts
Walnuts are a nutritious and energy-dense food, offering a good amount of protein and dietary fiber that support digestive health. They provide a rich supply of healthy fats, especially omega-3 fatty acids, which play an important role in overall wellness. Additionally, walnuts contain valuable minerals such as magnesium, phosphorus, and zinc that contribute to bone health and metabolism. Including them in your diet also brings small amounts of essential vitamins like B6 and folate that support vital bodily functions.
Macronutrient distribution
A Serving (28.35 g) of Walnuts contains 185 calories, 4.3 g of protein, 3.9 g of carbohydrates, and 19.3 g of fat.
- Protein
- 4.3 g8%
- Carbs
- 3.9 g8%
- Fat
- 19.3 g84%
of calories
Calorie Burn
How long would it take to burn off 185 calories?
- Walking3.5 mph, moderate pace33 min
- YogaModerate effort, gentle pace47 min
- SwimmingFreestyle, moderate effort24 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace23 min
- Running5 mph (12 min/mile)17 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28.35 g)
Carbohydrates
- Carbohydrates3.9 / 313 g(1%)
- Dietary Fiber1.8 / 38 g(5%)
- Soluble Fiber0.57 g
- Insoluble Fiber1.3 g
- Total Sugars0.75 g
- Other Carbohydrates0.09 g
Fats
- Total Fat19.3 / 83 g(23%)
- Saturated Fat1.7 / 25 g(7%)
- Monounsaturated Fat2.9 g
- Polyunsaturated Fat13.8 g
- Omega-32.6 g
- Omega-611.5 g
- Omega-92.5 g
- Oleic Acid2.5 g
- Stearic Acid0.47 g
- Linoleic Acid10.8 g
- Palmitic Acid1.2 g
- Eicosenoic Acid0.02 g
- Alpha-Linolenic Acid (ALA)2.6 g
Protein
- Protein4.3 / 56 g(8%)
Amino Acids
- Lysine0.12 g
- Serine0.24 g
- Valine0.2 g
- Alanine0.18 g
- Cystine0.07 g
- Cysteine0.11 g
- Proline0.19 g
- Arginine0.57 g
- Histidine0.11 g
- Threonine0.15 g
- Isoleucine0.17 g
- Methionine0.06 g
- Tryptophan0.05 g
- Glutamic Acid0.85 g
- Aspartic Acid0.37 g
- Phenylalanine0.19 g
- Glycine0.21 g
- Leucine0.28 g
- Tyrosine0.13 g
Vitamins
- Vitamin A0.85 / 900 ug(0%)
- Vitamin C0.37 / 90 mg(0%)
- Vitamin E0.47 / 15 mg(3%)
- Vitamin K0.62 / 120 ug(1%)
- Vitamin B60.14 / 1.3 mg(10%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)0.35 / 16 mg(2%)
- Folate23.8 / 400 ug(6%)
- Pantothenic Acid (B5)0.18 / 5 mg(4%)
- Biotin5.2 / 30 ug(17%)
- Choline11.1 / 550 mg(2%)
Minerals
- Calcium26.1 / 1,000 mg(3%)
- Iron0.72 / 8 mg(9%)
- Magnesium42.5 / 420 mg(10%)
- Phosphorus102.1 / 700 mg(15%)
- Potassium123.3 / 3,400 mg(4%)
- Sodium0.57 / 2,300 mg(0%)
- Zinc0.79 / 11 mg(7%)
- Copper0.4 / 0.9 mg(44%)
- Manganese0.91 / 2.3 mg(39%)
- Selenium0.98 / 55 ug(2%)
- Molybdenum6 / 45 ug(13%)
Other
- Water0.96 / 3,700 g(0%)
Sources
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