Walnuts feel rich and slightly bitter, like they were designed to be eaten slowly. They are fat-dense, so “a little” goes a long way.
In a nutshell: The values provided are approximate and can vary depending on the brand, processing, and freshness.
1) Walnut
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 654 kcal | 33% |
| Carbohydrates | 13.7 g | 5% |
| Fiber | 6.7 g | 24% |
| Sugars | 2.6 g | – |
| Protein | 15.2 g | 30% |
| Fat | 65.2 g | 84% |
| Vitamin A | 20 IU | 0% |
| Vitamin C | 1.3 mg | 1% |
| Potassium | 441 mg | 9% |
| Calcium | 98 mg | 8% |
Pros
- Very satisfying in small portions.
- Works well in breakfasts, salads, and homemade snacks.
- Good option when you want richer taste without sweets.
Cons
- High calories and fat, portion control is important.
- Can taste bitter or stale if stored poorly.
- Not suitable for people with nut allergy.
Right time to eat
- With breakfast (oats/curd) or as a mid-morning snack.
- Evening snack when you need something filling.
- Avoid big portions right before sleep if heavy foods disturb you.
Health benefits
- Helps keep snacking controlled because it feels “complete” fast.
- Supports steady energy due to slow digestion.
- Fiber supports digestion routines.
Best way to eat
- Eat plain, lightly roasted, or chopped into meals.
- Store airtight in a cool place to prevent rancid taste.
- Pair with fruit for a more balanced snack.
*Percent Daily Values are based on a 2,000 calorie diet.
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