Whole Food Nutrition

This nut has a funky brain-like shape and offers contributions of omega-3 fatty acids (specifically ALA), an essential fat required as part of a healthy diet.

They may also aid in maintaing a healthy gut flora, reducing the chances of inflammation and disease. As with most nuts walnuts mineral content is superb.

Studies of interest

1 - 2 of 2

[1]
A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial
Nutrients. 2018 Feb 22;10(2):244.
[2]
Nut consumption for the primary prevention of cardiovascular disease.
Cochrane Database Syst. Rev. 2015 Jan 1;9.

Global Production Map
Source: FAO - 2018 Production Data

NUTRIENT DATA

/100g

Water	4.07 g
Energy	654 kcal	27 %
Protein	15.23 g
Fats	65.21 g
Carbs	13.71 g
Fiber	6.7 g
Sugars	2.61 g
Calcium	98 mg	8 %
Iron	2.91 mg	19 %
Magnesium	158 mg	44 %
Phosphorus	346 mg	28 %
Potassium	441 mg	9 %
Sodium	2 mg
Zinc	3.09 mg	34 %
Copper	1.586 mg	178 %
Manganese	3.414 mg	213 %
Selenium	4.9 µg	9 %
Vit C	1.3 mg	2 %
Thiamin	0.341 mg	34 %
Riboflavin	0.15 mg	15 %
Niacin	1.125 mg	8 %
Vit B6	0.537 mg	45 %
Folate	98 µg	25 %
Vit B12	0 µg
Vit A	1 µg
Vit E	0.7 mg	5 %
Vit D	0 µg
Vit K	2.7 µg	4 %
Sat Fat	6.126 g
Mono Fat	8.933 g
Poly Fat	47.174 g
Trans Fat	0 g
Cholesterol	0 mg
Caffeine	0 mg