1 Oz (14 Halves) English Walnuts contain around 185 calories. Consuming English walnuts can be beneficial for your health.
English walnuts are an excellent source of healthy fats, protein, fiber, vitamins, and minerals. They are a popular choice for those looking for a healthy snack option.
In this article, we will cover everything you need to know about English walnuts and how to incorporate them into your diet for maximum benefits.
English walnuts are loaded with essential nutrients, making them a healthy dietary choice. One ounce (28 grams) of English walnuts contains: • calories - 185
• Fat - 18.5 g
• Protein - 4.3 g
• Carbs - 3.9 g
• Fiber - 1.9 g
• Vitamin E - 1.3 mg
• Magnesium - 44.2 mg
• Phosphorus - 98.5 mg
• Omega-3s - 2.5 g
• Omega-6s - 9.1 g
Benefits of consuming English walnuts
English walnuts offer numerous health benefits due to their high nutrient content. Some of the benefits of consuming English walnuts include: • Reduced risk of heart disease
• Lower cholesterol levels
• Improved brain function
• Reduced inflammation
• Lower blood pressure
• Improved gut health
How to incorporate English walnuts in diet
If you want to maximize the benefits of English walnuts, there are plenty of ways to incorporate them into your diet. Here are some ideas: • Add English walnuts to your oatmeal or yogurt for breakfast.
• Use English walnuts as a salad topper for added crunch.
• Mix English walnuts into your favorite baked goods like muffins and breads.
• Include a handful of English walnuts as a snack for an energy boost.
Side effects of overconsumption of English walnuts
While consuming English walnuts can be beneficial for your health, overconsumption can lead to some negative side effects. Some potential side effects of overconsumption include: • Weight gain
• Digestive issues like bloating and diarrhea
• Allergic reactions
• Increased risk of kidney stones due to high oxalate content
Health benefits of consuming English walnuts
English walnuts offer a range of health benefits due to their high nutritional content. Some of the health benefits of consuming English walnuts include: • Improved heart health
• Reduced inflammation
• Lowered risk of certain cancers
• Improved brain function
• Lower cholesterol levels
• Reduced risk of type 2 diabetes
Comparison of English walnuts with other nuts
While there are many types of nuts that offer health benefits, English walnuts stand out for their unique nutrient profile. Here are some comparisons between English walnuts and other popular nuts per ounce (28 grams): • English walnuts - 185 calories, 18.5 g fat, 4.3 g protein, 3.9 g carbs, 1.9 g fiber, 2.5 g omega-3s, 9.1 g omega-6s
• Almonds - 161 calories, 14 g fat, 6 g protein, 6 g carbs, 3 g fiber, 0 g omega-3s, 3.5 g omega-6s
• Cashews - 157 calories, 12.5 g fat, 5 g protein, 8 g carbs, 0.9 g fiber, 0.1 g omega-3s, 0.5 g omega-6s
• Pistachios - 156 calories, 12.5 g fat, 6 g protein, 8 g carbs, 3 g fiber, 0.2 g omega-3s, 3.9 g omega-6s
• Pecans - 193 calories, 20 g fat, 3 g protein, 4 g carbs, 2.7 g fiber, 0.3 g omega-3s, 5.8 g omega-6s
Recipes using English walnuts
English walnuts are a versatile ingredient that can be used in many recipes. Here are some English walnut recipes to try: • Banana bread with English walnuts
• Kale salad with English walnuts and balsamic dressing
• Roasted sweet potatoes with English walnuts
• Granola bars with English walnuts and dried fruits
Storage tips for English walnuts
To keep English walnuts fresh and prevent spoilage, it is important to store them properly. Here are some storage tips for English walnuts: • Store English walnuts in an airtight container in a cool, dry place.
• For longer storage, refrigerate English walnuts in an airtight container for up to six months.
• Freeze English walnuts in an airtight container for up to a year.
Interesting facts about English walnuts
English walnuts have a fascinating history and offer many interesting facts. Here are some interesting facts about English walnuts: • English walnuts originated in Persia and were spread throughout Europe by the Romans.
• English walnuts were brought to California in the 1700s by Spanish missionaries.
• The shell of an English walnut is extremely hard and takes up to 300 pounds of pressure to crack.
• English walnuts contain melatonin, a hormone that helps regulate sleep cycles.
Varieties of English walnuts
While the most common variety of English walnuts is the Chandler, there are many other varieties with unique characteristics. Some other popular varieties of English walnuts include: • Howard
• Hartley
• Vina
• Serr
• Payne
FAQs about English Walnuts
1. How many calories are in 1 oz (14 halves) of English Walnuts?
There are 185 calories in 1 oz (14 halves) of English Walnuts. This serving size also contains 4 grams of protein and 4 grams of carbs.
2. What are the health benefits of English Walnuts?
English Walnuts are rich in antioxidants, healthy fats, fiber, and protein, which may help reduce inflammation, improve heart health, lower cholesterol levels, and aid in weight loss.
3. Can English Walnuts be harmful to pets?
Yes, English Walnuts can be harmful to pets, especially dogs. Walnuts contain a toxin called juglone that can cause gastrointestinal upset, seizures, and even death in dogs. It's best to keep walnuts out of reach of your furry friends.
4. How should English Walnuts be stored?
English Walnuts should be stored in an airtight container in a cool, dry place, away from direct sunlight. They can also be stored in the refrigerator or freezer to extend their shelf life.
5. How can English Walnuts be incorporated into a healthy diet?
English Walnuts can be added to salads, oatmeal, smoothies, and baked goods. They can also be used as a topping for yogurt or eaten as a snack on their own. However, it's important to keep portion sizes in mind, as walnuts are high in calories and fat.