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What is the nutritional value of walnuts?

Michael T. Murray, ND
Naturopathic Medicine
Walnuts are extremely nutrient-dense. They are a wonderful source of antioxidants, vitamin E, minerals such as manganese, copper, phosphorous, and magnesium, and monounsaturated fats. The walnut is one of the few nuts that contain omega-3 fatty acids and alpha-linolenic acid. In fact, walnuts are the main "nonfish" source of alpha-linolenic acid.

Walnuts are also a rich source of protein and dietary fiber and have no dietary cholesterol. A 1/3-cup serving of shelled walnuts contains 210 calories, 20 grams of fat, 5 grams of protein, and 6 grams of carbohydrate.
Encyclopedia of Healing Foods

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Encyclopedia of Healing Foods

From the bestselling authors of The Encyclopedia of Natural Medicine, the most comprehensive and practical guide available to the nutritional benefits and medicinal properties of virtually everything...
Toby Smithson
Nutrition & Dietetics
Walnuts contain the omega 3 fatty acid, Alpha Linolenic Acid (ALA) and are high in antioxidants. A one ounce serving (1/4 cup shelled or 12-14 halves) contains 190 calories, 18 grams total fat,1.5 g saturated fat, 2.5 g monounsaturated fat, 1.3 g polyunsaturated fat, 2.5 grams ALA, 125 milligrams potassium, 4 grams carbohydrate, 2 grams fiber, 4 grams protein and 20 milligrams of calcium. Walnuts are also a source of magnesium and phosphorus.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.