If you're looking for a healthy and satisfying snack, look no further than shelled walnuts! Just one ounce (28 grams) contains a whopping 190 calories, making it a filling and nutrient-packed option. In this article, we'll explore the many benefits of shelled walnuts and how you can incorporate them into your diet.
In addition to being high in calories, shelled walnuts are a great source of nutrients. Each one-ounce serving contains 4 grams of protein, 2 grams of fiber, and a variety of vitamins and minerals, including 11% of the daily recommended intake of magnesium and 10% of the daily recommended intake of phosphorus.
With their rich, buttery flavor and hearty texture, shelled walnuts are a versatile ingredient that can be used in a wide variety of dishes. From salads and pasta dishes to baked goods and snack bars, there are countless ways to enjoy this nutritious nut.
Calories in 1 oz (28 g) Shelled Walnuts
As mentioned earlier, one ounce (28 grams) of shelled walnuts contains 190 calories. This makes it a relatively high-calorie food, but it also provides a lot of nutritional value, making it a great option for snacking or incorporating into meals.
Nutrients in 1 oz (28 g) Shelled Walnuts
In addition to calories, shelled walnuts are also packed with nutrients. One serving contains 4 grams of protein, 2 grams of fiber, and a variety of vitamins and minerals, including: - 11% of the daily recommended intake of magnesium - 10% of the daily recommended intake of phosphorus
Health Benefits of Shelled Walnuts
There are many potential health benefits of consuming shelled walnuts, including: - Reduced risk of heart disease: Walnuts contain high levels of omega-3 fatty acids, which are known to improve heart health. - Improved brain function: The antioxidants and other nutrients in shelled walnuts may help improve memory and cognitive function.
Walnuts and Weight Loss
While shelled walnuts are relatively high in calories, research has shown that they can still be a beneficial addition to a weight loss diet. This is because they are filling and satisfying, and may help reduce overall calorie intake by curbing hunger and reducing the desire to snack on unhealthy foods.
How to Incorporate Shelled Walnuts in Your Diet
With their rich, nutty flavor and satisfying crunch, shelled walnuts can be used in a variety of dishes. Here are a few ideas: - Add them to salads for extra protein and crunch. - Mix them into oatmeal or yogurt for a satisfying breakfast.
Shelled Walnuts for Brain Health
Walnuts are often referred to as a "brain food" because of their potential cognitive benefits. Some studies have suggested that consuming shelled walnuts may help improve memory and cognitive function, making them a great choice for anyone looking to boost their brain power.
Possible Side Effects of Shelled Walnuts
While shelled walnuts are generally safe to consume in moderation, there are a few potential side effects to be aware of: - Allergic reactions: Some people may be allergic to shelled walnuts, and could experience symptoms such as swelling, itching, or difficulty breathing. - Digestive issues: Eating too many shelled walnuts may cause digestive issues such as bloating or diarrhea.
Allergic Reactions and Shelled Walnuts
As mentioned earlier, some people may be allergic to shelled walnuts. If you experience symptoms such as swelling, itching, or difficulty breathing after consuming shelled walnuts, it's important to seek medical attention right away.
Shelled Walnuts for Skin Health
Walnuts are a great source of antioxidants and other nutrients that are important for maintaining healthy skin. Some research has suggested that consuming shelled walnuts may help reduce the signs of aging and improve overall skin health.
Buying and Storing Shelled Walnuts
When purchasing shelled walnuts, look for packages that are tightly sealed and free from any signs of moisture or mold. You can store shelled walnuts in an airtight container in a cool, dry place for up to six months, or in the fridge or freezer for even longer shelf life.
One study found that consuming walnuts may help improve blood pressure levels and reduce the risk of heart disease.
FAQ About Shelled Walnuts
1. How many walnuts are in 1 oz (28 g)?
There are approximately 7-9 shelled walnuts in 1 oz (28 g).
2. What is the calorie content of 1 oz (28 g) of shelled walnuts?
1 oz (28 g) of shelled walnuts contains around 190 calories.
3. What are the health benefits of shelled walnuts?
Shelled walnuts are a good source of heart-healthy fats, fiber, protein, and several essential vitamins and minerals. They also contain antioxidants and have been linked to a reduced risk of certain diseases, including heart disease and cancer.
4. Can shelled walnuts be consumed as a snack?
Yes, shelled walnuts make a great snack. They are also a versatile ingredient and can be added to a variety of recipes, including salads, baked goods, and smoothies.
5. How should shelled walnuts be stored?
Shelled walnuts should be stored in an airtight container in a cool, dry, and dark place. They can also be stored in the fridge or freezer, where they will last up to 6 months and 1 year respectively.