Nuts, walnuts, black
Category: Nut & Seed Products Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
774
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 667 (86.2%) |
| Protein | 121 (15.6%) |
| Carbohydrate | 48 (6.2%) |
| Total | 774 (100%) |
Serving: 1 cup, chopped [125g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 74 (59.3%) |
| Protein | 30 (24.1%) |
| Carbohydrate | 12 (9.6%) |
| Water | 5.7 (4.6%) |
| Ash | 3.1 (2.5%) |
| Total | 125 (100%) |
Serving: 1 cup, chopped [125g]
Benefits
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High in omega-3 fatty acids which can help reduce inflammation and risk of heart disease
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Contain antioxidants that may help protect cells from damage and reduce risk of chronic diseases
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Provide fiber, magnesium, copper, manganese and other nutrients that support digestive and bone health
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May help control blood sugar levels and reduce risk of diabetes due to high fiber and healthy fat content
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Contain plant compounds like ellagic acid that have anti-cancer effects
Risks
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High in calories. 28g of walnuts contain 185 calories
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High in fat. The majority of the calories in walnuts come from fat
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May cause allergic reactions in people with nut allergies
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Eating too many could cause weight gain if not accounted for in daily calorie needs
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Shells may pose a choking hazard if consumed by young children
Additional Information
Nuts, particularly walnuts, are highly regarded for their rich nutritional profile. When it comes to black, dried walnuts specifically, they offer a unique set of primary and secondary attributes that contribute to their overall health benefits. However, it is important to consider potential risks associated with their consumption as well.
Primary attribute: Nutritional Benefits
1. Healthy Fats: Walnuts are renowned for their high content of polyunsaturated fats, including omega-3 fatty acids. These fats are essential for brain health, reducing inflammation, and supporting heart health. Consuming black, dried walnuts can be a convenient way to incorporate these beneficial fats into your diet.
Secondary attributes: Nutritional Benefits
1. Antioxidants: Black walnuts contain powerful antioxidants, such as ellagic acid and flavonoids. These compounds help neutralize harmful free radicals in the body, protecting against chronic diseases, including certain cancers and heart disease.
2. Fiber: Walnuts, including black, dried ones, are a good source of dietary fiber. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. Incorporating walnuts into your diet can contribute to a healthy digestive system and weight management.
3. Micronutrients: Black, dried walnuts are rich in various essential micronutrients, including vitamin E, magnesium, phosphorus, and copper. Vitamin E acts as a potent antioxidant, while magnesium and phosphorus are vital for bone health. Copper plays a role in energy production and iron absorption.
Risks:
1. High Calorie Content: While the healthy fats in walnuts are beneficial, they are also calorie-dense. Consuming excessive amounts of black, dried walnuts without considering portion sizes can lead to weight gain. It is important to practice moderation and be mindful of your overall calorie intake.
2. Allergies: Nuts, including walnuts, are one of the most common food allergens. Individuals with a walnut allergy should avoid consuming black, dried walnuts or any products that may contain traces of walnuts to prevent allergic reactions.
3. Phytates: Like other nuts, black, dried walnuts contain phytates, which can bind to certain minerals, such as zinc and iron, potentially reducing their absorption. However, this is not a significant concern for individuals with a balanced diet, as the overall impact on mineral absorption is minimal.
In conclusion, black, dried walnuts offer numerous nutritional benefits, including healthy fats, antioxidants, fiber, and essential micronutrients. Regular consumption can support heart health, brain function, and overall well-being. However, it is important to be mindful of portion sizes due to their high calorie content. Additionally, individuals with walnut allergies should avoid these nuts to prevent adverse reactions. Overall, incorporating black, dried walnuts into a well-balanced diet can be a nutritious and delicious addition.