A 28-gram serving of walnuts, which is approximately 14 halves or 1/4 cup, contains the following nutrients:



- Calories: Approximately 185 calories

- Fat: Around 18 grams of total fat, including 1.5 grams of saturated fat, 2.5 grams of monounsaturated fat, and 13 grams of polyunsaturated fat (including 2.5 grams of omega-3 fatty acids).

- Protein: About 4 grams of protein

- Carbohydrates: Roughly 4 grams of carbohydrates, including 2 grams of dietary fiber and 1 gram of sugar

- Vitamins: Walnuts are a source of various vitamins, including vitamin E, vitamin B6, folate, and thiamin (vitamin B1), in small amounts.

- Minerals: They contain minerals such as magnesium, phosphorus, copper, and manganese.

- Antioxidants: Walnuts are rich in antioxidants, including polyphenols, which have potential health benefits.


It's important to note that while walnuts are high in calories and fat, the fat content mainly consists of healthy fats, such as polyunsaturated fats and omega-3 fatty acids, which have been shown to have heart-healthy benefits.


Including walnuts as part of a balanced diet can provide various nutritional benefits. However, portion control is crucial due to their calorie density. It's always recommended to consult with a registered dietitian or healthcare professional for personalized dietary advice based on your specific needs and health goals.