Walnuts (Akhrot) Nutrition Facts: Calories, Macros & Health Benefits
Summary: Walnuts (Akhrot) contains 654 calories, 15.2g protein, 13.7g carbs, and 65.2g fat per one handful (30g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — one handful (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 654 kcal | 33% |
| Protein | 15.2g | 30% |
| Carbohydrates | 13.7g | 5% |
| Total Fat | 65.2g | 84% |
| Fiber | 6.7g | 24% |
| Sugar | 2.6g | -- |
| Saturated Fat | 6.1g | 31% |
| Sodium | 2.0mg | 0% |
| Potassium | 1.3mg | 0% |
| Calcium | 158.0mg | 12% |
| Iron | 441.0mg | 2450% |
| Magnesium | 3.1mg | 1% |
| Zinc | 346.0mg | 3145% |
| Vitamin C | 0.34mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 1.1mg | 66% |
| Vitamin B12 | 0.54mcg | 23% |
| Folate | 98.0mcg | 24% |
| Vitamin E | 0.70mg | 5% |
| Phosphorus | 1.0mg | 0% |
Is Walnuts (Akhrot) Good for You?
Walnuts (Akhrot) provides 654 calories per one handful (30g) with 15.2g protein, 13.7g carbohydrates, and 65.2g fat. It is a source of saturated fat (31% dv), calcium (12% dv), iron (2450% dv).
Nutrient-dense tree nut rich in omega-3 ALA fatty acids, commonly eaten as a snack or added to salads, baking, and oatmeal.
Key Health Benefits of Walnuts (Akhrot)
- Saturated Fat (31% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2450% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3145% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (66% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 15.2g protein per serving to support satiety and muscle maintenance.
How to Track Walnuts (Akhrot) Nutrition with Gram
Use Gram to log walnuts (akhrot) and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in walnuts (akhrot)?
Walnuts (Akhrot) contains 654 calories per one handful (30g).
How much protein is in walnuts (akhrot)?
Walnuts (Akhrot) provides 15.2g of protein per one handful (30g).
How many carbs are in walnuts (akhrot)?
Walnuts (Akhrot) has 13.7g of carbohydrates per one handful (30g).
Is walnuts (akhrot) good for tracking nutrition?
Yes. Walnuts (Akhrot) can be logged by calories, macros, and micronutrients in the Gram app.
How should I use walnuts (akhrot) in a meal plan?
Use Walnuts (Akhrot) as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track walnuts (akhrot) and thousands of other foods with the Gram app.