Walnuts Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories654

Total Fat65.2g

Saturated Fat6.1g

Total Carbs13.7g

Fiber6.7g

Sugars2.6g

Protein15.2g

Macro Breakdown

Protein15.2g (9%)

Carbs13.7g (8%)

Fat65.2g (84%)

Glycemic Impact

Glycemic Index	0 (Low)
Glycemic Load	0
Insulin Index	20

Health Scores (0-10)

7.0

Metabolic

9.5

Inflammation

7.5

Hormonal

7.5

Gut Health

8.0

Skin Health

9.5

Brain Health

7.5

Bone Health

7.5

Sleep

6.0

Exercise

9.5

Longevity

7.0

Detox

7.5

Immunity

7.5

Pral

8.0

Satiety

7.0

Nutrient Density

6.0

Bioavailability

8.0

Electrolyte

7.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	654.0 kcal	33% DV
Protein	15.2 g	30% DV
Total Fat	65.2 g	84% DV
Saturated Fat	6.1 g	31% DV
Carbohydrate	13.7 g	5% DV
Fiber	6.7 g	24% DV
Calcium	98.0 mg	8% DV
Iron	2.9 mg	16% DV
Magnesium	158.0 mg	38% DV
Phosphorus	346.0 mg	28% DV
Potassium	441.0 mg	9% DV
Zinc	3.1 mg	28% DV
Vitamin B6	0.5 mg	32% DV
Folate	98.0 µg	25% DV
Vitamin E	0.7 mg	5% DV
Selenium	4.9 µg	9% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.170g
Threonine	0.596g
Isoleucine	0.625g
Leucine	1.170g
Lysine	0.424g
Methionine	0.236g
Phenylalanine	0.711g
Valine	0.753g
Arginine	2.278g
Histidine	0.391g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	6.100g
monounsaturated	8.900g
polyunsaturated	47.200g
omega 3	9.100g

Compare Walnuts With...

Almonds
579 cal Chia Seeds
486 cal Peanut Butter
588 cal

Health Condition Relevance

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (28% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (38% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (32% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (9% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (especially in almonds, Brazil nuts)

⚠️ Oxalates (almonds, cashews — can contribute to kidney stones in susceptible people)

⚠️ Enzyme inhibitors

Mitigation: Soaking 8-12h + dehydrating ("activated" nuts). Roasting reduces some anti-nutrients. Pair with vitamin C-rich foods to boost mineral absorption.

Nuts are nutrient-dense — the benefit far exceeds anti-nutrient concerns.

Frequently Asked Questions

Is Walnuts a good protein source?

Yes. Walnuts provides 15.2g of protein per 100g — that's 30% of the daily value. As a plant protein, combine with complementary sources (grains, nuts) for complete amino acid profile.

How does Walnuts support gut health?

Walnuts contains 6.7g of fiber per 100g (24% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Walnuts affect hormones?

Yes — Walnuts is rich in magnesium (38% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. vitamin b6 supports Progesterone and Dopamine production. saturated fat supports Testosterone production.

Is Walnuts good for blood pressure?

Yes. Walnuts provides 441mg of potassium per 100g (9% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Does Walnuts contain anti-nutrients?

Phytates (especially in almonds, Brazil nuts). Oxalates (almonds, cashews — can contribute to kidney stones in susceptible people). Soaking 8-12h + dehydrating ("activated" nuts). Roasting reduces some anti-nutrients. Pair with vitamin C-rich foods to boost mineral absorption. Nuts are nutrient-dense — the benefit far exceeds anti-nutrient concerns.

How filling is Walnuts?

Walnuts has a satiety score of 8.0/10. The 15.2g protein stimulates PYY (satiety hormone). The 6.7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.