|  | Diet Nutrition | Nutrition

Nutrition Information for One Walnut Half

A heart-healthy food choice, walnuts are also a rich source of brain-building omega-3 fats such as alpha-linolenic acid, which has been shown to reduce bone loss. The health benefits of walnuts don't stop there. They have been shown to be a source of bio-available melatonin, promoting a good night's sleep, and they contain a number of antioxidents, including ellagic acid, which may help prevent cancer.

  1. Calories and Fat

    • One half of a walnut contains 14 calories and 1.3 grams of fat. Eighty-three percent of the calories in walnuts come from fats.

    Dietary Fiber

    • One half of a walnut has only 0.14 grams of dietary fiber.

    Protein

    • There are only 0.29 grams of protein in one half of a walnut, but at the recommended serving size of 1 oz. of nuts, this number increases to 4 grams.

    Vitamins and Minerals

    • Walnuts contain some calcium and iron, though with such a small serving size, they amount to less than 1 percent of the recommended daily amount. They are a very good source of both copper and manganese, which are necessary co-factors for several enzymes with antioxident properties.

    Omega Fatty Acids

    • Walnuts are a rich source of alpha-linolenic acid, an omega-3 fat. A study by the Spanish Ministry of Health showed that consuming walnuts can help improve the function of arteries after a meal high in fat.

Nutrition - Related Articles