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All about walnut > Health & Nutrition
Walnuts are rich in fiber, minerals (particularly magnesium) and vitamins E, B1, B2, B5 and C. They contain a lot of essential unsaturated fatty acids that can prevent heart disease (it's recommended to eat 3 nuts a day, 7 days a week to reduce cholesterol levels). They contain 654 to 700 calories per 100 g; one nut contains less than 35 calories.
Energy : 654 Calories
Water: 4,1 g
Proteins : 15,0 g
Carbs : 13,7 g
- Starch : 0,1 g
- Sugars : 2,6 g
- Dietary fiber : 6,7 g
Salt : 2,0 g
Minerals & oligo-elements
Calcium : 98,0 mg
Iron : 2,9 mg
Magnesium : 158 mg
Phosphorus : 346 mg
Potassium : 441 mg
Sodium : 2,0 mg
Zinc : 3,1 mg
Copper : 1,6 mg
Iode : 0.4 µg
Manganese : 3,4 mg
Selenium : 4,9 µg
Vitamins
Vitamin A : 20,0 IU
Vitamin C : 1,3 mg
Vitamin E : 0,7 mg
Vitamin K : 2,7 mcg
Vitamin B1 : 0.3 mg
Vitamin B2 : 0.2 mg
Vitamin B3 : 1,1 mg
Vitamin B6 : 0.5 mg
Vitamin B9 : -
- Folate : 98,0 mcg
Fat & Fatty acids
Total fat : 65,2 g
- Saturated fat : 6,1 g
- MonoUnsaturated fat : 8,9 g
- PolyUnsaturated fat : 47,2 g
- Omega 6 : 38092 mg
- Omega 3 : 9079 mg
Cholesterol : 0
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