Amazing facts about Walnut

They have a tasty, rich nutty flavor that is perfect for sweet and savory dishes.

Walnuts are also a great source of healthy fats, protein, and fiber.

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So if you're looking for a delicious and nutritious way to add more nuts to your diet, be sure to try it sometime!

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You won't be disappointed.

Here are a few food meal ideas of how you can use walnuts in your cooking:

-Add them to oatmeal or yogurt for a crunchy topping.

-Use them in baked goods like cookies, cakes, or pieces of bread.

-Make a homemade pesto with walnuts instead of pine nuts.

-Top a salad with chopped walnuts for a filling and satisfying meal.

-Add them to a stir-fry or curry for extra flavor and texture.

There are endless possibilities when it comes to cooking with walnuts, so get creative and have fun!

Did you know that...

-Are they the oldest tree food known to man? Archeological evidence shows that they were eaten over 20,000 years ago!

-The scientific name for the walnut tree is Juglans regia, which means Jupiter's royal acorn

-They are a drupe, not a nut. A drupe is a fruit with a hard outer shell and a soft, fleshy inside.

-There are two main walnuts: English walnuts and black walnuts.

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English walnuts are the most common type found in stores, while black walnuts have a more intense flavor and are often used in baking.

-They are a good source of omega-three fatty acids, which are beneficial for heart health.

-California produces 99% of the world's supply of these amazing nuts!

NUTRIENTS (100 GRAMS) 

They have a high amount of fat, followed by other crucial nutrients like proteins, vitamins, and carbohydrates.

Minerals like iron, copper, and magnesium are also present.

Vitamin E is found in abundance here.

Nutritional values per 100 Grams

Fruit	Walnuts half
Calories	653.9
Glycemic Index	16
	Quantity	% Daily Value*
Energy	2734 KJ (653 kcal)
Total Fat	64 g	100%
Saturated fat	7 g	29 %
Polyunsaturated fat	45g	79%
Monounsaturated fat	7 g	14%
Cholesterol	0 mg	0%
Sodium	1.9 mg	0%
Potassium	438 mg	11.9%
Total Carbohydrate	13.7 g	3.8%
Dietary fiber	6.98 g	26%
Sugar	2.43g
Protein	13 g	28%
Vitamins
Vitamin A equivalent	0.2 mg	0%
beta-Carotene	14.07 μg	0%
lutein zeaxanthin	8 μg	0%
Thiamine (B1)	0.39 mg	1%
Riboflavin (B2)	0.11 mg	0%
Niacin (B3)	14.2 mg	12%
Pantothenic acid (B5)	1.7 mg	1%
Vitamin B6	0.3 mg	7%
Folate (B9)	94 μg	0%
Vitamin B12	0 μg	0%
Choline	32.5 mg	12%
Vitamin C	1.2 mg	1%
Vitamin E	1.192 mg	1%
Vitamin K	2.4 μg	0%
Minerals
Calcium	98 mg	22%
Copper	1.26 mg	1%
Iron	2.83 mg	11%
Magnesium	154 mg	66%
Manganese	3.82 mg	47%
Phosphorus	243 mg	87%
Potassium	445 mg	46%
Selenium	4.6 mcg	4%
Sodium	1.9 mg	0%
Zinc	2.49 mg	1.8%
Other Constituents
Water	4.9
Lycopene	0
*percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Units :  μg = micrograms, mg = milligrams, IU = International units
†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

 

ALLERGIC CONTENT

It is a potent allergic food that might trigger various immune reactions from moderate to critical.  

Please stay away if you have any nuts allergies.

Please consult for any allergies before consuming.