Walnuts are edible seeds from the tree species Juglans regia, commonly known as the English walnut. They are recognized for their distinct hard shell and intriguingly wrinkled nutmeat. Walnuts are considered a versatile ingredient in various culinary applications, often used in baking, salads, or as a snack. They can be eaten raw, roasted, or incorporated into dishes to enhance flavor and texture.
In terms of culinary uses, walnuts are popular in both sweet and savory recipes. They can be chopped and sprinkled on top of desserts, blended into pesto sauces, or mixed into bread dough. Walnuts can also be used to create nut butter or milk, offering diverse options for cooking and baking.
Walnuts nutrition highlights include being a good source of healthy fats, protein, and dietary fiber. They also provide essential vitamins and minerals, such as vitamin E, magnesium, and phosphorus. Each serving of walnuts contributes to daily nutrient intake, making them a valuable addition to a balanced diet.
When cooking walnuts, toasting them can enhance their flavor and crunch. It is recommended to store walnuts in a cool, dark place, or in the refrigerator to maintain freshness. Additionally, walnuts can be stored in airtight containers to prevent them from becoming rancid due to their high fat content. Understanding the types of walnuts, such as English and black walnuts, can also help in choosing the right variety for specific culinary needs.
| Energy | |
| Calories 650kcal | 33% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 7g | 18% |
| Sugar 2.61g | 3% |
| Fat | |
| Fat 63g | 77% |
| Saturated 6g | 20% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 1.00ug | 0% |
| Choline 40mg | 7% |
| Vitamin B1 0.34mg | 28% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 1.12mg | 7% |
| Vitamin B6 0.54mg | 32% |
| Vitamin B9 100ug | 24% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 1.30mg | 1% |
| Vitamin E 0.70mg | 5% |
| Vitamin K 2.70ug | 2% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 1.59mg | 176% |
| Iron, Fe 2.91mg | 26% |
| Magnesium, Mg 160mg | 38% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 440mg | 13% |
| Selenium, Se 4.90ug | 9% |
| Sodium, Na 2.00mg | 0% |
| Zinc, Zn 3.09mg | 28% |
| Water | |
| Water 4.07g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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