1. Walnuts are low in saturated fat and high in polyunsaturated and
mono-unsaturated fat.
2. Walnuts are an excellent source of omega-3 and omega-6 fatty acids. The 1.5
ounces of walnuts cited by the FDA also more than fulfill the daily requirement
of essential omega-3 fatty acids, a critical nutrient deficient in the American
diet. Among tree nuts, walnuts are distinctive because of their concentration of
omega-3 fatty acids.
3. Walnuts contain no cholesterol and are an important source of dietary fiber
and protein. They are also a good source of many vitamins and minerals including
potassium, magnesium, phosphorus, copper, zinc, vitamin B1, B6, folate, and
vitamin E.
Nutrition Facts
Serving Size: 1/4 cup
(30 g)
Nutrient Amount %DV
Calories 210
Calories from Fat 180 Total
Fat 20 31%
Saturated Fat 1 g 8%
Cholesterol 0 mg 0% Sodium
0 mg 0% Total
Carbohydrate 3 g 1%
Dietary Fiber 4 g 14% Sugars
0 g
Protein 8 g
Vitamin A 0%
Vitamin C 0%
Calcium 2% Iron
6%