The Core Nutrients in 10 Walnut Halves
While a standard serving of walnuts is typically 1 ounce, or about 14 halves, a smaller portion of 10 halves still delivers a significant nutritional punch. This serving size is perfect for a controlled, nutrient-dense snack. By scaling down the values from a 1-ounce serving, we can determine the approximate nutritional content for 10 walnut halves.
Calorie and Macronutrient Breakdown
- Calories: Approximately 132 kcal. Walnuts are energy-dense due to their high fat content, but studies show they don't contribute to obesity risk when replacing other foods.
- Fat: Around 13.2 grams. The majority of this is healthy polyunsaturated and monounsaturated fat, crucial for heart health and brain function.
- Protein: Roughly 3.1 grams. Walnuts are a decent plant-based source of protein, which is essential for building and repairing body tissues.
- Carbohydrates: About 2.8 grams. Walnuts are low in carbs, with most of this content coming from dietary fiber.
- Fiber: Approximately 1.4 grams. Fiber aids in digestive health, helps regulate blood sugar, and promotes a feeling of fullness.
The All-Important Omega-3s
Walnuts are particularly famous for their high concentration of the plant-based omega-3 fatty acid, alpha-linolenic acid (ALA).
- ALA Content: An estimated 1.8 grams of ALA per 10 halves. This exceeds the recommended adequate daily intake for both men and women.
- Health Benefits: ALA is linked to numerous health benefits, including reducing inflammation and improving cholesterol levels.
Vitamins and Minerals in Your Snack
Beyond the macronutrients, 10 walnut halves offer a variety of essential vitamins and minerals that contribute to overall health. Incorporating this small snack can help boost your daily intake of micronutrients.
Key Micronutrients Found in Walnuts
- Copper: An essential mineral for nerve health and immune system function.
- Magnesium: Supports muscle and nerve function, blood pressure regulation, and bone health.
- Manganese: Important for nutrient metabolism, bone formation, and immune system function.
- Phosphorus: A key mineral primarily present in bones with numerous functions in the body.
- Vitamin B6: Supports the immune system and nerve health.
- Vitamin E: A powerful antioxidant that protects cells from damage.
How Walnuts Impact Your Health
The rich nutritional profile of walnuts translates into several significant health benefits. Including them regularly in your diet, even in a small portion, can make a difference.
A Heart-Healthy Choice
- Walnuts have been shown to help decrease LDL ("bad") cholesterol and triglyceride levels.
- The high antioxidant content helps fight inflammation and oxidative stress, which can lead to heart disease.
Supporting Brain Function
- The omega-3s and other antioxidants in walnuts may help reduce oxidative stress and inflammation in the brain.
- Some studies suggest a link between walnut consumption and improved brain function, though more research is needed.
Aiding Weight Management
- Despite being calorie-dense, walnuts can support weight management by promoting a feeling of fullness and helping to regulate appetite.
- The combination of healthy fats, protein, and fiber makes them a satisfying snack that can help curb cravings.
Promoting Gut Health
- Walnuts act as a prebiotic, feeding beneficial bacteria in your gastrointestinal system.
- A healthy gut microbiota can lead to better overall health, reduced inflammation, and improved digestive function.
Walnut Nutritional Comparison Table
This table compares the nutritional profile of 10 walnut halves with a standard 1-ounce serving (approximately 14 halves) to provide a clear perspective on portion size.
| Nutrient | Per 10 Walnut Halves (approx. 20g) | Per 1 oz (14 Halves, approx. 28g) |
|---|---|---|
| Calories | ~132 kcal | 185 kcal |
| Total Fat | ~13.2 g | 18.5 g |
| Protein | ~3.1 g | 4.3 g |
| Carbohydrates | ~2.8 g | 3.9 g |
| Dietary Fiber | ~1.4 g | 1.9 g |
| Omega-3 ALA | ~1.8 g | 2.5 g |
Conclusion
For anyone focusing on a nutrient-rich diet, knowing what is the nutritional value of 10 walnut halves reveals they are a fantastic, well-rounded snack choice. They deliver a substantial dose of healthy omega-3 fatty acids, protein, and fiber, alongside an array of important vitamins and minerals. Whether you're aiming to improve heart health, boost brain function, or simply enjoy a satisfying and healthy snack, this small portion of walnuts provides a significant dietary benefit. For further recipes and health insights, explore resources from California Walnuts.
