How Many Calories in Walnuts?
1 pumn (28g, aprox. 14 jumătăți de nucă) = 183 kcal
Nutritional Values per 100g
Standard Serving
1 pumn (28g, aprox. 14 jumătăți de nucă) contains 183 calories.
Best time: Afternoon snack or added to breakfast with oats and yogurt
Benefits
- ✓The only nut with a significant amount of plant Omega-3 (ALA) - about 2.5g per 28g, beneficial for heart and brain
- ✓Rich in polyphenol antioxidants that fight inflammation and oxidative stress more effectively than most foods
- ✓Support cognitive health - studies link regular consumption with better memory and brain function
- ✓Good unsaturated fat profile that helps regulate cholesterol and blood vessel health
- ✓Source of copper, magnesium, and manganese - minerals that support energy metabolism and collagen production
Considerations
- !The most calorie-dense nuts - 654 kcal/100g, so a small 28g portion already brings about 183 kcal
- !Omega-3 fats are sensitive to oxidation - keep walnuts cool and eat them fresh, not rancid
- !Contain oxalates - people prone to kidney stones should consume them in moderation
FitAzi Tip
FitAzi considers walnuts the best plant source of Omega-3 for those who don't eat fish often. Add a small handful (3-4 walnuts) over a bowl of oats or Greek yogurt for a breakfast rich in good fats and satiety. Because of their high caloric density, weigh the portion - it's very easy to exceed 300 kcal if you eat straight from the bowl.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.