1 serving (1 oz) Shelled walnuts contains 200 calories, making them a nutrient-dense snack. Walnuts are rich in healthy fats, Protein, Fiber, Vitamins, and Minerals. Incorporating them into your diet may offer numerous health benefits.

Walnuts are a good source of monounsaturated fats and polyunsaturated fats, including omega-3 fatty acids. These healthy fats may help lower your risk of heart disease, improve brain health, and reduce inflammation. Walnuts are also a good source of Protein and Fiber, which helps keep you feeling full and satisfied. They also provide a range of essential Vitamins and Minerals, including vitamin E, magnesium, and phosphorus.

In this article, we will discuss the nutritional benefits of Shelled walnuts and how to incorporate them into your diet.

An Overview of Shelled Walnuts

Walnuts are the fruit of the Juglans regia tree, which is native to the Mediterranean region. Raw walnuts have a hard shell that needs to be cracked open to reveal the nut inside. Shelled walnuts are a convenient snack, and they can be added to a wide variety of dishes, from salads to desserts.

The Calorie Content of Shelled Walnuts

One serving (1 oz or 28 grams) of Shelled walnuts contains about 200 calories. While this may seem high, most of the calories come from healthy fats, Protein, and Fiber, making walnuts a satisfying and nutritious snack.

The Fat Content of Shelled Walnuts

Walnuts are high in fat, but most of the fat is healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids. One serving of Shelled walnuts contains around 18 grams of fat, of which only 1.5 grams are saturated fat. Studies suggest that regularly consuming walnuts may help lower LDL (bad) cholesterol levels, reduce inflammation, and improve blood vessel function.

Carbohydrates in Shelled Walnuts

Walnuts are relatively low in Carbohydrates, making them a good option for people following a low-carb or ketogenic diet. One serving of Shelled walnuts contains around 4 grams of carbohydrates, of which 2 grams are Fiber, making the net carbs only 2 grams.

Protein in Shelled Walnuts

Walnuts are a good source of plant-based Protein, making them an excellent snack for vegetarians and vegans. One serving of Shelled walnuts contains about 5 grams of protein, making them a satisfying snack that can help you feel full for longer periods.

Fiber in Shelled Walnuts

Walnuts are an excellent source of dietary Fiber, which can help aid digestion, regulate blood sugar, and maintain a healthy gut microbiome. One serving of Shelled walnuts contains about 2 grams of fiber, which is about 8% of the daily recommended intake.

Vitamins in Shelled Walnuts

Walnuts are a good source of several essential Vitamins, including vitamin E, vitamin B6, thiamin, riboflavin, and niacin. Vitamin E is a potent antioxidant that may help protect against cancer, heart disease, and Alzheimer's disease.

Minerals in Shelled Walnuts

Walnuts are also a good source of essential Minerals, including magnesium, phosphorus, potassium, and copper. Magnesium is essential for healthy bone development, heart function, and nerve impulse transmission.

Shelled Walnuts and Heart Health

Studies suggest that regularly consuming walnuts may help lower your risk of heart disease, thanks to their high levels of healthy fats and antioxidants. Walnuts may help lower LDL (bad) cholesterol levels, reduce inflammation, and improve blood vessel function.

How to Incorporate Shelled Walnuts into Your Diet

Shelled walnuts are a versatile ingredient that can be used in many different ways. You can snack on them on their own, add them to salads and oatmeal, or use them as a topping for desserts. You can also use walnut oil for cooking, which has a rich, nutty flavor that is perfect for salad dressings and sauces. However, keep in mind that walnut oil has a low smoke point, so it is not suitable for high-temperature cooking.