14 halves (1 oz) Walnut Halves contain 190 calories, making them a nutrient-dense snack option for those who want to watch their caloric intake. These tasty bites are packed with protein, fiber, and healthy fats, making them an excellent addition to any diet plan.

In addition to their calorie content, 14 walnut halves also contain approximately 4 grams of protein and 2 grams of fiber. These nutrients can help promote feelings of fullness and keep you satisfied between meals. Walnuts are also high in healthy fats, including monounsaturated and polyunsaturated fats, which have been shown to benefit heart health.

In this article, we will explore the nutritional content of walnut halves, their potential health benefits, and ways to incorporate them into your diet. We will also discuss how to buy and store these tasty nuts and offer some recipe ideas to inspire your culinary creativity.

Calorie Content of 14 Walnut Halves

As mentioned earlier, 14 walnut halves contain approximately 190 calories. While this may seem high, it is important to note that walnuts are packed with nutrients, making them a smart snack option for those on-the-go.

Protein and Fiber in Walnut Halves

In addition to their calorie content, walnut halves are also an excellent source of protein and fiber. As previously mentioned, 14 walnut halves contain approximately 4 grams of protein and 2 grams of fiber, which can help promote feelings of fullness and keep you satisfied between meals. Additionally, walnuts contain a type of fiber called alpha-linolenic acid (ALA), which has been shown to have anti-inflammatory properties and may promote heart health.

Healthy Fats in Walnut Halves

Walnuts are an excellent source of healthy fats, including monounsaturated and polyunsaturated fats. These fats have been shown to benefit heart health and may even help reduce the risk of certain chronic diseases. In particular, walnuts are high in omega-3 fatty acids, which are essential fats that our bodies cannot produce on their own. Omega-3s have been shown to reduce inflammation and improve heart health.

Vitamins and Minerals in Walnut Halves

Walnuts are also a good source of several important vitamins and minerals, including vitamin E, magnesium, and phosphorus. Vitamin E is a powerful antioxidant that helps protect our cells from damage caused by free radicals. Magnesium is important for healthy bones and muscles, while phosphorus is involved in energy metabolism and the formation of DNA.

Potential Health Benefits of Eating Walnut Halves

In addition to their nutrient content, walnuts may offer several potential health benefits. Studies have shown that consuming walnuts may help improve cholesterol levels, reduce inflammation, and even benefit brain function. One study found that people who ate walnuts as part of a healthy diet had lower levels of LDL (bad) cholesterol and triglycerides, both of which are risk factors for heart disease. Another study found that consuming walnuts may improve brain function, including memory and cognitive flexibility, in older adults. However, more research is needed in this area to confirm these findings.

How to Incorporate Walnut Halves into Your Diet

Walnuts can be a versatile addition to your diet. Here are a few ideas to get you started:

• Snack on a handful of walnut halves between meals.


• Add crushed or chopped walnuts to your morning oatmeal, yogurt, or smoothie.


• Toss walnut halves into a salad for added crunch and flavor.


• Use walnut oil in salad dressings or as a finishing oil for roasted vegetables.


• Make a homemade walnut butter for a tasty and nutrient-dense spread.

Buying and Storing Walnut Halves

When purchasing walnuts, look for nuts that are uniform in color and size, and have no signs of mold, cracks, or insect damage. Store walnuts in an airtight container in a cool, dry place, such as the refrigerator or freezer, to extend their shelf life. Walnuts can also be purchased in bulk and stored in the freezer for up to 6 months.

Walnut Halves as a Snack

Walnut halves make a convenient and satisfying snack option for those who are short on time. They can be easily packed in a container or bag and taken on-the-go for a quick and easy snack. Pairing walnuts with a piece of fruit, such as an apple or pear, can provide a satisfying and nutrient-dense snack that will keep you fueled between meals.

Recipes Using Walnut Halves

Walnuts can be used in a variety of recipes to add flavor, texture, and nutrition. Here are a few recipe ideas to try:

• Walnut-Crusted Salmon


• Butternut Squash and Walnut Soup


• Maple Walnut Granola


• Walnut and Date Energy Balls


• Spaghetti with Walnuts and Parmesan

Potential Risks and Precautions for Consuming Walnut Halves

While walnuts are generally safe to consume for most people, there are a few precautions to keep in mind. Some people may be allergic to walnuts, which can cause symptoms ranging from mild itching to life-threatening anaphylaxis. If you experience any symptoms after consuming walnuts, seek medical attention immediately. Additionally, walnuts are high in calories and fat, so it is important to consume them in moderation if you are watching your weight.