Nutrient
Amount
% Daily Value*
Calories
185
—
Protein
4.3g
9%
Total Fat
18.5g
28%
• Omega-3 (ALA)
2.57g
161%
• Omega-6 (Linoleic acid)
10.8g
—
Carbohydrates
3.9g
1%
Fiber
1.9g
7%
Manganese
—
50%
Copper
—
23%
Magnesium
—
11%
Phosphorus
—
10%
Folate
—
7%
Vitamin B6
—
6%
*Based on a 2,000-calorie diet
What Makes Walnuts Unique?
✅ Richest plant source of omega-3 ALA: Critical for heart and brain health
✅ Low glycemic index: Supports stable blood sugar levels
✅ High in polyphenols: Antioxidants that combat oxidative stress
✅ Complete protein profile: Contains all 9 essential amino acids (rare for plant foods)
🏆 Why Walnuts Are the Champion of Nuts
Research by Dr. Joe Vinson, a chemistry professor at the University of Scranton, found that walnuts contain:
Metric
Walnuts vs. Other Nuts
Total polyphenols
Highest among common nuts
Antioxidant potency
~15x more potent than vitamin E
**Omega-3 content **(ALA)
Significantly higher than almonds, cashews, pistachios
Anti-inflammatory compounds
Unique combination of ellagitannins and melatonin
Walnuts vs. Almonds: A Quick Comparison (per 100g)
Nutrient
Walnuts
Almonds
**Omega-3 **(ALA)
9.1g
0.003g
Total polyphenols
~1,200 mg
~300 mg
**Antioxidant capacity **(ORAC)
~13,500
~4,500
Omega-6:Omega-3 ratio
~4:1
~2,000:1
💡 Key insight: While almonds are nutritious, walnuts offer a uniquely powerful combination of omega-3s and antioxidants that support heart, brain, and metabolic health.
🥣 How to Eat and Store Walnuts for Maximum Benefit
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