How Many Walnuts Should I Eat Per Day & Calories, Fats, Carbs, Proteins, Vitamins and Minerals in It

I’ll introduce about “how many walnuts should I eat per day” and “how many calories, fats, carbs, proteins, vitamins, and minerals are in walnuts”. 

Introduction of Walnuts

Walnuts are related to the tree of nut family, which includes brazil nuts, cashews, pecans, hazelnuts, macadamia nuts, pine nuts, pistachios and walnuts. They are all possess good nutritional benefits and are very healthy and nutritious.

According to Wikipedia “A walnut is the nut of any tree of the genus Juglans”

How Many Walnuts to Eat Per Day or Daily

You can eat 7 walnuts a day or daily

Dr. Vinson  estimates that just 7 walnuts a day can give you the potential health benefits.

On the other hand, Nutsforlife website suggests to eat 9 walnuts a day.

Eating Walnuts daily is a good idea for enhancing overall health but It should be done in their limits, even if we eat really beneficial food without maintaining its daily or per day limit, It can offer us some bad results which is not good your health.

Therefore, It is better to maintain their everyday limit and eat walnuts in a healthy way by consuming it as recommended for good health.

A handful of nuts can save your life, says new study

According to acs.org(American Chemical Society)

“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”

Vinson said “it takes only about 7 walnuts a day, for instance, to get the potential health benefits uncovered in previous studies.”

Here is the Answer, How Many to Walnut to  Eat Per Day or Daily

Therefore, You can eat 7 walnuts a day or daily, It is  recommended by Dr Vinson.

However, Nutsforlife Website suggests 9 walnuts a day or daily to eat.

It is clear that walnuts are very healthy and nutritious but eating too many walnuts can additionally cause you to gain weight, There  are some side effects.

according to Diethealthclub

“some of the side effects of eating walnuts are listed below.

  • Allergies: With any kind of nut, the risk of allergies is high for some. Care needs to be taken, if you are allergic to walnuts as in such cases, the benefits do not out weight the allergic reactions it causes.
  • Walnuts can cause stomach bloat and sometimes soften stools.
  • Excessive intake can result in weight gain.”

 

It is suggested to eat walnuts as recommended to get their all beneficial effects.

According to Telegraph website

 

Researchers found that 10 grams of nuts per day, around half a handful led to a lower risk of dying from respiratory disease, neurodegenerative disease, and diabetes, as well as cancer and cardiovascular diseases.

 

How Many Calories, Fats, Carbs, and Protein are in Walnuts

The following information is created by using USDA

How Many Calories, Fats, Carbs and Protein  in 1 Walnut

1 walnut has 26 calories and it includes 84% fat (2.61g), 8% carbohydrate (0.55g), 9% protein (0.61g).

How Many Calories, Fats, Carbs and Protein  in 1 Cup, In Shell, Edible Yield(7 Nuts)

1 cup, in shell, edible yield of Walnuts(7 nuts) have 183 calories and it includes 84% fat (18.26g), 8% carbohydrate (3.84g), 9% protein (4.26g).

How Many Calories, Fats, Carbs and Protein  in 100 grams of Walnuts

100 grams of walnuts have 654 calories and it includes  84% fat (65.21g), 8% carbohydrate (13.71g), 9% protein (15.23g).

 

What Vitamins and Minerals Do Walnuts Have?

walnuts are full of benefits, It possesses different crucial compounds such as vitamins and minerals which are very healthful for our health.

Walnuts have vitamins including vitamin A, vitamin B1(Thiamine), vitamin B2(Riboflavin), vitamin B3(Niacin), vitamin B5(Pantothenic acid), vitamin B6, Folate (vitaminB9), vitamin C, vitamin E and Vitamin K.

Trace minerals in walnuts includes calcium, iron, magnesium, manganese, phosphorus, potassium, zinc.

Walnuts also possess sodium but only 2mg which is very low as compared to other compounds.

 

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