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%