Among all nuts, a walnut is the king. It is one of the healthiest nuts on Earth. Walnuts look like brains, sometimes called “brains” and good for brains. They help improve your health in number of ways.


Walnuts Nutritional Value

Walnuts are packed with many essential nutrients, but high contents of Omega-3, ellagic acid, and tannins make them different.

Walnuts Nutritional Value per 100g and Percent Daily Value* (%DV):

Calories 654
Total fat 65 g 100% DV
Saturated fat

Polyunsaturated fat

Monounsaturated fat

6 g

47 g

9 g

Total carbohydrate 14 g 4% DV
Dietary fiber


7 g

3 g

28% DV
Protein 15 g 30% DV
Vitamin B1


0.3 mg 30% DV
Vitamin B2


0.2 mg 13% DV


Vitamin B3


1 mg 8% DV
Vitamin B5

(Pantothenic acid)

0.6 mg 11% DV


158 mg

3.4 mg

45% DV


Calcium 98 mg 10% DV
Phosphorus 346 mg 49% DV
Iron 3 mg 22% DV
Zinc 2 mg 25% DV
Potassium 441 mg 9% DV

*Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.

Walnuts Natural Healing Power

  • Among all nuts, walnuts are the richest source of omega-3 alpha-linolenic acid
  • Walnuts are high in ellagic acid that might prevent cancer
  • Walnuts are high in tannins that prevent tooth decay


Walnuts for Vegans

Walnuts are one of the richest plant sources of Omega-3.


Walnuts for Weight Loss

A healthy portion of walnuts eaten regularly help maintain ideal weight over time.


How Many Walnuts Can You Eat Per Day?

A healthy serving size is about 1 to 2 walnuts per day.

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