Walnuts are a type of tree nut that are native to the region of central and eastern Asia. They have a hard, oval-shaped shell and a delicate, flavorful kernel that is encased inside. Walnuts are a popular snack food and are also used in a variety of culinary dishes, including baked goods, salads, and main courses.
One of the primary concerns that people have when it comes to consuming walnuts is their caloric content. While walnuts are a nutritious food that can provide a number of health benefits, it is important to be mindful of how many calories you are consuming if you are trying to maintain a healthy weight or manage a specific health condition.
So, how many calories are in walnuts? The answer depends on the serving size and the type of walnuts you are consuming.
One ounce (28 grams) of whole, raw walnuts contains approximately 185 calories. This serving size includes 14 grams of fat, 6 grams of protein, and 4 grams of carbohydrates. Of the 14 grams of fat in this serving size, 2 grams are saturated fat and the remaining 12 grams are unsaturated fat. Unsaturated fats, including the polyunsaturated and monounsaturated fats found in walnuts, are considered to be “good” fats because they can help to lower cholesterol levels and reduce the risk of heart disease.
It is important to note that the caloric content of walnuts can vary slightly depending on the specific type of walnut you are consuming. For example, black walnuts, which are a type of walnut that is native to North America, are typically larger and more calorie-dense than other types of walnuts. One ounce of black walnuts contains approximately 193 calories, which is slightly more than the caloric content of other types of walnuts.
In addition to the caloric content, it is also important to consider the serving size when it comes to consuming walnuts. While one ounce of walnuts is considered to be a standard serving size, it is easy to consume more than this amount if you are not paying attention to portion sizes. To avoid consuming too many calories, it is important to measure out a single serving of walnuts rather than eating them straight from the bag or jar.
Despite their caloric content, walnuts are a nutritious food that can provide a number of health benefits when consumed in moderation. They are an excellent source of omega-3 fatty acids, which are essential fats that play a vital role in maintaining heart health. Walnuts are also a good source of antioxidants, which can help to reduce inflammation in the body and protect against chronic diseases such as cancer and heart disease.
In addition to the nutritional benefits, walnuts are also a convenient snack food that can be easily incorporated into your diet. They can be eaten on their own as a snack or added to a variety of dishes, including baked goods, salads, and main courses.
While it is important to be mindful of the caloric content of walnuts, they can be a healthy and satisfying addition to your diet when consumed in moderation. To help you stay on track with your caloric intake, be sure to measure out a single serving of walnuts and choose healthy, balanced meals and snacks that provide a range of nutrients.
To summarize, one ounce (28 grams) of whole, raw walnuts contains approximately 185 calories. This serving size includes 14 grams of fat, 6 grams of protein, and 4 grams of carbohydrates. Black walnuts, which are a type of walnut that is native to North America, are slightly more calorie-dense than other types of walnuts, with one ounce containing approximately 193 calories. Despite their caloric content