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raw, halves
654
Calories
15g
Protein
65g
Fat
14g
Carbs
6.7g
Fiber
2.6g
Sugar
2mg
Sodium
6.1g
Sat Fat
183
Calories
4.3g
Protein
18.3g
Fat
3.8g
Carbs
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Low GI foods provide sustained energy and are ideal for meals throughout the day.
Overview
The highest omega-3 nut. Very calorie-dense but provides unique anti-inflammatory benefits.
Meal Timing
Add to salads, oatmeal, or yogurt. Best plant source of omega-3 (ALA).
Protein
Walnuts has lower protein than almonds (15g vs 21g). Valued for omega-3 content.
Walnuts is calorie-dense, making it harder to fit into a deficit. Use small portions or save for refeed days.
Walnuts supports a calorie surplus. Calorie-dense, making it easy to hit your targets.
Calorie Context
At 654 cal/100g, walnuts are very calorie-dense. One ounce is 183 calories.
Comparison
The only nut with significant omega-3 (ALA). Higher in calories but more anti-inflammatory than almonds.
Walnuts contains 6.7g fiber per 100g. This is a high-fiber food, excellent for digestive health and satiety.
The highest omega-3 nut. Very calorie-dense but provides unique anti-inflammatory benefits.
Walnuts has 654 calories per 100g. A typical serving (1 oz (28g), 28g) contains 183 calories.
Walnuts is calorie-dense and harder to fit into a cut. Walnuts provides 15g protein per 100g, which helps with satiety during a calorie deficit.
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