Walnut Nutrition and Serving Size - California Walnuts

About Walnuts

Nutrition & Serving Information

A recommended serving of walnuts is one ounce, which equates to one quarter cup or 12-14 walnut halves.

Just a handful of walnuts provides:

2.5 grams of ALA, the plant-based source of omega-3 fatty acid.
4 grams of protein
2 grams of fiber
10% of your daily value of magnesium and phosphorus
Healthy antioxidants (13.126 mmol/gram)
Download our nutrition facts panel.

Look at our Nutrient Chart for a complete list of macro and micro-nutrients in walnuts.

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© California Walnut Commission 1996 - 2010

Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. U.S. Food and Drug Administration, March 2004.

One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha linolenic acid – the plant based omega-3.