Walnuts Nutrition Facts - Glendas Farmhouse

Do you know your walnut nutrition facts? Adding walnuts to your diet is a small step that can reap big rewards for your health. Glenda’s Farmhouse provides quality walnuts – grown, harvested, stored, and packaged by us. You can order conveniently online to incorporate healthy foods into your diet easily.

Introducing Glenda’s Farmhouse

Glenda’s Farmhouse, a brand of Andersen & Sons Shelling, is known for producing wholesome and healthy foods to fuel the lives of families. The Andersen family has farmed walnuts, prunes, and cattle since 1904, and we’re now developing new brands and tree nut products since our merger with Western Nut Company. Today, Andersen & Sons Shelling produces 50-70 million pounds of walnuts per year.

Nutrition Information about Walnuts

Walnuts break down into 65% fat and around 15% protein with a low amount of mostly fibrous carbs. A one-ounce serving of walnuts equals about 30 grams or 14 walnut halves. Consider the following nutrition facts regarding this single serving of walnuts:

  • Calories – 185
  • Water – 4%
  • Protein – 4.3 grams
  • Carbs – 3.9 grams
  • Sugar – 0.7 grams
  • Fiber – 1.9 grams
  • Fat – 18.5 grams

Healthy Fats from Walnuts

Walnuts get most of their calories from fat, and while they’re a high-calorie food, they are not an unhealthy choice. Many studies have shown that walnuts do not cause weight gain and actually help control weight.

The fats within walnuts are beneficial; in fact, walnuts have a high amount of polyunsaturated fats, including the following:

  • Omega-6 fatty acid (linoleic acid)
  • Omega-3 alpha-linolenic acid (ALA)

These fats are highly advantageous for cardiovascular health, inflammation reduction, and healthy cholesterol.

The Vitamins and Minerals in Walnuts

  • Folic acid (folate, vitamin B9) – multi-functional, essential during pregnancy to prevent birth defects
  • Vitamin B6 – is essential for immunity and the health of nerves; a deficiency can cause anemia
  • Copper – promotes heart, bone, nerve, and immune system health
  • Phosphorus – multi-functional, primarily found in bones
  • Manganese – found primarily in nuts, vegetables, fruits, and whole grains is a factor in metabolism, calcium absorption, regulation of blood sugars, and the formation of bones, blood clotting, sex hormones, connective tissue, etc.
  • Vitamin E – vital to vision, reproduction, blood health, brain health, and skin; also has antioxidant properties

Antioxidants in Walnuts

The antioxidant richness of walnuts makes them an exceptional choice for diet inclusion.

  • Ellagic acid – may lessen the chance of cardiovascular disease and cancer
  • Catechin – a flavonoid antioxidant with multiple health benefits
  • Melatonin – another antioxidant that is great for heart health and acts as a neurohormone to regulate the body’s internal clock
  • Phytic acid – another healthy antioxidant

The nutrition in walnuts is beneficial for a range of body systems. Including the food within a diet promotes cardiovascular health, cancer prevention, brain health, weight management, decreased risk of Type 2 diabetes, and less inflammation.

Incorporating walnuts into your diet is incredibly simple. You can enjoy them as a snack; a ready topping on yogurt, salad, or sauces; part of a stir-fry, bread batter, casserole, etc. The options are endless, really. As you create a meal, throw in a handful of walnuts for a source of healthy fats, fiber, and protein.

The impressive facts regarding the nutrition found in walnuts should inspire you to incorporate them into your family’s diet, and Glenda’s Farmhouse is a top source for quality walnuts. Place an order online or call us at (530) 839-2236.


Did you know?

In order to remain dedicated to our mission of sustainability, we only partner with growers who value and support the same sustainable and regenerative goals.

At Glenda’s Farmhouse, we love our bees and pollinators. That’s why we have over 2,500 acres that are pollinator and bee-friendly. 🐝💖