Walnut 250g

Walnuts (30 grams) contains Trusted Source:

• Energy: 200 calories
• Carbohydrate 3.89 grams (g)
• Sugar: 1 g
• Fiber: 2 g
• Protein: 5 g
• Fat: 20 g
• Calcium: 20 milligrams (mg)
• Iron: 0.72 mg
• Sodium: 0 mg

Walnuts are also a good source of:

• manganese
• copper
• magnesium
• phosphorus
• vitamin B6
• iron

They are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. They are also a good source of protein. Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats. The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them more healthful as a snack, compared with chips, crackers, and other simple carbohydrate foods.