Walnut nutrition facts: Walnuts are often called “brain food” because of their shape and powerful health benefits. But these crunchy super nuts offer much more than just good looks. Packed with healthy fats, protein, fibre, vitamins, and minerals, walnuts are one of the most nutritious nuts you can eat.
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Table of Contents
In this complete guide, you’ll learn walnut nutrition facts per 100 grams, health benefits, side effects, and how many walnuts you should eat daily.
Walnut Nutrition Facts Per 100 Grams
Here’s the nutritional breakdown of raw walnuts (100g):
| Nutrient | Amount |
|---|---|
| Calories | 654 kcal |
| Protein | 15.2 g |
| Total Fat | 65.2 g |
| Omega-3 Fatty Acids | 9 g |
| Carbohydrates | 13.7 g |
| Dietary Fibre | 6.7 g |
| Sugar | 2.6 g |
| Calcium | 98 mg |
| Magnesium | 158 mg |
| Potassium | 441 mg |
| Iron | 2.9 mg |
| Zinc | 3.1 mg |
| Vitamin E | 0.7 mg |
| Vitamin B6 | 0.5 mg |
| Folate (B9) | 98 mcg |
Walnuts are especially rich in omega-3 fatty acids, which makes them unique among nuts.
Are Walnuts Good for Your Brain?
Yes — walnuts are one of the best foods for brain health.
Walnuts contain:
- Omega-3 fatty acids
- Vitamin E
- Polyphenols
- Antioxidants
These nutrients protect brain cells from damage, improve memory, reduce mental fatigue, and slow age-related cognitive decline. Regular walnut consumption is linked with better focus, sharper thinking, and improved learning ability.
Are Walnuts Good for Heart Health?
Walnuts are extremely beneficial for your heart.
They:
- Lower bad cholesterol (LDL)
- Increase good cholesterol (HDL)
- Reduce inflammation
- Improve blood vessel function
The omega-3 fats in walnuts help reduce the risk of heart attack, high blood pressure, and stroke.
Are Walnuts Good for Weight Loss?
Yes — walnuts can support weight loss when eaten in moderation.
Although walnuts are calorie-dense, they:
- Keep you full longer
- Reduce cravings
- Improve fat metabolism
How many walnuts for weight loss?
➡️ 4–7 walnuts per day
Eating walnuts as a snack prevents overeating and stabilizes blood sugar levels.
Are Walnuts Good for Hair and Skin?
Walnuts are excellent for hair growth and glowing skin.
They contain:
- Biotin
- Zinc
- Vitamin E
- Healthy fats
These nutrients strengthen hair follicles, reduce hair fall, delay premature greying, and keep skin moisturized and youthful.
Are Walnuts Good for Diabetes?
Walnuts are a great nut for people with diabetes.
They:
- Have a low glycemic index
- Improve insulin sensitivity
- Reduce inflammation
- Control blood sugar spikes
Adding a small portion of walnuts daily can help manage diabetes naturally.
Are Walnuts Good for Pregnancy?
Yes, walnuts are highly beneficial during pregnancy.
They provide:
- Folate for baby’s brain and spinal development
- Omega-3 fats for nervous system growth
- Iron and magnesium for mother’s health
Safe intake:
➡️ 3–5 walnuts per day
How Many Walnuts Should You Eat Per Day?
| Goal | Recommended Amount |
|---|---|
| General health | 5–7 walnuts |
| Weight loss | 4–6 walnuts |
| Brain health | 5–7 walnuts |
| Pregnancy | 3–5 walnuts |
What Happens If You Eat Too Many Walnuts?
Overeating walnuts can cause:
- Weight gain
- Bloating
- Diarrhea
- Stomach discomfort
Because walnuts are high in fat, excessive consumption can stress digestion.
Are There Any Side Effects of Walnuts?
Some people may experience:
- Nut allergies
- Skin rashes
- Throat irritation
If you have a nut allergy, avoid walnuts.
Best Time to Eat Walnuts
The best time is:
- Morning (soaked walnuts)
- As a mid-day snack
- Before exercise
Soaking walnuts overnight improves digestion and nutrient absorption.
Final Thoughts
Walnuts are one of the most powerful superfoods on Earth. Rich in omega-3 fats, protein, fibre, and antioxidants, they support brain health, heart health, weight control, glowing skin, strong hair, and overall wellness.
Eating just a handful every day can make a big difference in your health.
👉 Add walnuts to your daily routine and enjoy nature’s most powerful nut.
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