Are you looking for a healthy yet satisfying snack option? Look no further than 1 oz of unroasted and unsalted walnuts! Not only do they taste great, but they also provide various health benefits. And with only 190 calories per serving, they're a guilt-free choice.

Walnuts are packed with vitamins and minerals such as copper, magnesium, and phosphorus. They're also a great source of healthy fats and protein, making them a perfect snack for any time of day.

In this article, we'll explore the calorie count and nutritional content of walnuts, their numerous health benefits, and some ways to incorporate them into your diet.

Calories in 1 oz Walnuts

A 1 oz serving of unroasted and unsalted walnuts contains 190 calories. This may seem like a lot, but keep in mind that walnuts are one of the most nutrient-dense nuts out there. They're also incredibly satiating, meaning they can help you feel full for longer periods of time, ultimately leading to less snacking and overeating.

Vitamins and Minerals

Walnuts are incredibly nutrient-dense and contain a variety of essential vitamins and minerals. Just one serving of walnuts provides 11% of your daily recommended intake of magnesium, which is known to play a crucial role in various bodily functions such as bone health and blood sugar control. Walnuts also contain significant amounts of copper, phosphorus, and healthy omega-3 fatty acids.

Health Benefits

Walnuts are loaded with various health benefits. Studies suggest that consuming walnuts may help lower cholesterol levels, reduce inflammation, and even improve brain function. Additionally, walnuts are rich in antioxidants which can help protect against various diseases and promote overall health.

Protein in Walnuts

Believe it or not, walnuts are also a great source of protein. A serving of walnuts contains about 4 grams of protein, which is more than what's found in most other nuts such as almonds and pistachios. Adding walnuts to your diet is a great way to help meet your daily protein needs, especially for those who follow a vegetarian or vegan diet.

Fiber in Walnuts

Fiber is an essential nutrient that plays a variety of roles in maintaining optimal health. Walnuts are a great source of fiber, with about 2 grams per serving. Fiber helps promote feelings of fullness, improve gut health, and even lower your risk of certain diseases.

Fat in Walnuts

While walnuts do contain fat, it's important to note that it's mostly healthy, unsaturated fat. These types of fats can help improve cholesterol levels, reduce inflammation, and even decrease your risk of heart disease. In fact, a diet rich in healthy fats has been shown to have numerous health benefits and is a much better choice than a low-fat diet.

Carbs in Walnuts

Walnuts are relatively low in carbs, making them a great snack option for those who are watching their carbohydrate intake. One serving of walnuts contains only about 4 grams of carbs, with 2 grams of fiber and 1 gram of sugar.

How to Incorporate Walnuts in Your Diet

There are many ways to add walnuts to your diet. Try sprinkling them on top of your oatmeal or yogurt in the morning, or adding them to your salad for some extra crunch. You can even mix them into a homemade trail mix for a satisfying snack on-the-go.

Storage of Walnuts

To ensure that your walnuts stay fresh and delicious for as long as possible, it's important to store them properly. Keep walnuts in an airtight container in the refrigerator, or in the freezer for even longer storage. If you notice any rancid smells or flavors, it's time to toss them and replace them with fresh ones.

Precautions

While walnuts offer many health benefits, there are a few precautions to keep in mind. Walnuts are high in calories, so it's important to be mindful of portion sizes to avoid overeating. Additionally, some people may be allergic to walnuts, so be sure to avoid them if you experience any adverse reactions.