Cod Liver
Pistachio
Walnut
Naturally rich and slightly bitter, walnuts are a powerful brain-boosting snack loaded with healthy fats and nutrients. Just a small handful goes a long way in supporting heart and brain health.
25
1 nut
(2.5 grams)
CAL
A
Nutri-Score
High in healthy fats, omega-3s, and packed with antioxidants.
Value per 100 grams & per cup (100g):
655 kcal
Protein
15 grams
Fats
65 grams
Carbohydrates
15 grams
Fiber
7 grams
Vitamins & Nutrients
- Omega-3 fatty acids: Promote brain function and reduce inflammation.
- Vitamin E: Supports skin health and acts as an antioxidant.
- Magnesium: Helps with nerve function and muscle health.
- Polyphenols: Plant compounds that fight oxidative stress.
Satiety and Feelings
Walnuts are dense and filling, thanks to their fat and fiber content. They offer sustained energy and are especially satisfying as a mid-day snack or topping for meals.
What does 100 g look like?
About 1 cup shelled halves or three small handfuls.
What does 2000|2500 calories look like?
About 90 walnuts (0.5 kg | 1 lbs).
* Bad or good fats?
Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health. So nutritionally, this is protective fat, not harmful fat.
Daily Value per 100 grams %
Omega-3 fatty acids ⭐⭐
100%
Polyphenols ⭐
100%
Magnesium
45%
Vitamin E
25%
Fiber
30%
Protein
30%
Sodium (Salt)
0%
Carbohydrates
5%
Total Fat *
85%
Saturated Fat
30%
Cholesterol
0%
Sugar (Natural)
5%
Calories
35%
Did you know?
- Walnuts were once reserved for royalty in ancient Persia due to their rich taste and health benefits.
- They are the only tree nut significantly high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
- Studies suggest that eating walnuts may improve cognitive function and memory.
- California produces over 99% of U.S. walnuts, making it a global walnut hub.
- The shell of a walnut is so hard, it’s often used in natural abrasives and cleaning products.
Drawbacks ⚠️
- High in calories, so portion control is key, especially if you’re watching your weight.
- May cause allergic reactions in people with tree nut allergies.
- Can go rancid quickly if not stored properly due to their high fat content.
