Walnut Meat Nutrition - Glendas Farmhouse

Elevate the nutrition in your daily diet by replacing some animal protein with walnut meat. Glenda’s Farmhouse walnuts provide a convenient avenue for keeping an on-hand supply of walnuts to make healthy eating easy and affordable.

Walnut Meat Nutrition Walnuts are full of flavor and nutrition. Incorporating them into your culinary toolbox packs a one-two punch – flavor to inspire enjoyment and nutrition as the payoff! All sorts of great dishes can be made and reinvented with walnuts. Grinding walnuts into walnut meat is one unique way to upgrade the health factor of your recipes that call for ground meat.

Features of Walnut Nutrition:

Serving size = 1 oz. = 28 g = about 14 walnut halves or a small handful

  • 183 calories
  • 18 g fat
  • 0.6 mg sodium
  • 3.8 g carbohydrates
  • 1.9 g fiber
  • 0.7 g sugars
  • 4.3 g protein

Carbohydrate Content of Walnuts

Walnuts have a low carbohydrate content, but when you factor in the incredible amount of fiber, up to 50%, as part of the carbohydrates, this value is truly impressive. 

At 15, the glycemic index of walnuts is quite low and has a stabilizing effect on blood sugar. Walnuts are appropriate as part of a low-carb or Keto diet plan as well.

Fat Content of Walnuts

Fat content in walnuts is high, but deceptively so. The fat within walnuts is primarily polyunsaturated, followed by monounsaturated and a small amount of saturated fat.

  • Total Fat: 18 g 
  • Polyunsaturated Fat: 13.4 g
  • Monounsaturated Fat: 2.5 g
  • Saturated Fat: 1.7 g

The polyunsaturated and monounsaturated fats within walnuts come from plant sources and offer incredible health benefits, particularly to the cardiovascular system.

Protein Content in Walnuts

Walnuts also provide a robust amount of protein, providing 4 grams within one serving. This high proportion of protein makes walnuts an excellent option when looking for meat alternatives.

Calorie Content in Walnuts

While walnuts do have 183 calories per serving, these calories come from healthy sources and provide great satiation, speed up metabolism, and improve all body functions from digestion to circulation, cognition, and more.

Vitamin and Mineral Content in Walnuts

  • Manganese
  • Copper
  • Magnesium
  • Phosphorus
  • Iron
  • Calcium
  • Zinc
  • Potassium
  • Selenium
  • B6
  • Folate
  • Thiamin

The Flexible Culinary Uses of Walnut Meat

Ten minutes, a food processor, water, and seasonings are all you need to create ground meat. Adjust the seasoning for the cuisine to create a wide range of dishes including meatloaf and burgers, meatballs, tacos, burritos, rice or veggie bowls, casseroles, pizza, and so much more.

Seasoning Suggestions:

  • Mexican cuisine
    • Cumin
    • Chili powder
    • Chipotle powder
    • Cayenne
    • Coriander
    • Paprika
    • Cilantro
    • Lime
  • Italian cuisine
    • Oregano
    • Basil
    • Marjoram
    • Sun-dried tomatoes
    • Sage
    • Thyme
    • Rosemary
    • Italian seasoning
    • Herbs de Provence
  • American cuisine
    • Garlic powder
    • Onion powder
    • Thyme
    • Salt
    • Pepper
  • Indian cuisine
    • Garlic
    • Onion powder
    • Ginger powder
    • Turmeric
    • Cumin
    • Coriander
    • Paprika
    • Garam Masala
    • Cayenne

Storage Suggestions

Walnut fats can turn rancid and unsuitable for eating even though they aren’t unsafe to eat. Store walnuts in airtight containers in cool places to keep them in top condition. The freezer is suitable for long storage, refrigerator for shorter term, and room temp for a week or so.

Choose Glenda’s Farmhouse walnut products to create walnut meat with nutrition that surpasses the traditional meat dishes that can be transformed with our products. Click here or call (530) 839-2236 if you have questions, feedback, or would like to place an order.