Walnut: calorie 1 nut, benefit and harm

Walnut is one of the most ancient products on the planet. His homeland is the territory of modern Iran. For a long time this nut was called "royal", because it was eaten only by noble people. For the poor, however, this fruit was not available until some time.

It is known that daily use of such nuts contributes to a significant increase in brain activity. It is included in the compulsory diet of people who adhere to a healthy lifestyle and watch their weight. Despite the high content of fats, this product is widely used in the compilation of various diets. About what kind of walnut caloric content (1 piece and 100 g), you can find from our article. Here we will tell about the benefits of this nut, including for weight loss.

Caloric content of walnuts (per 100 g)

Many dietists try to avoid such a high-calorie product as walnuts. They think that it is enough to eat one small nut, and all their efforts will be in vain.

The calorie content of walnuts is certainly high and amounts to 654 kcal (in 100 grams). But do not be afraid of this figure. In fact, 100 grams is about 50 nuts. Eat such a quantity of such a high-calorie fruit is beyond the strength even of an adult. Also, by simple arithmetic calculations, you can find out that the weight of 1 nut is 5 g. From here you can understand how many calories in one walnut. Let's consider this issue in more detail.

Walnut: calorie 1 nut

Doctors and nutritionists believe that the rate of consumption of nuts per day is 4-6 pieces. Thus, to eat 50 pieces or 100 g of this product is not necessary. With such an uncontrolled use, only a harm can bring a walnut.

The caloric value of 1 nut is calculated from the total caloric value per 100 g. It is already known that 100 g contains 654 kcal, that is, 1 g is 6.54 kcal. One walnut weighs about 5 g. Thus, the value of 6.54 is multiplied by 5 g and we get the caloric value of 1 nut, which is 32.7 kcal. From here you can calculate the daily rate.

Without harm to the figure, a person can eat 4-6 pieces of such a product as a walnut. Caloric content 1 pc. Is 32.7 kcal, which means that the calorific value of 4-6 nuts will be 132-196 kcal. Such a number of calories will not bring significant harm to the figure, but the benefits of eating nuts will be many.

The nutritional value

Since ancient times, the walnut was used as a medicine, completely without thinking about its caloric value. It contains an almost complete set of Omega-3 fatty acids, which are not produced by the body, but are very important for its normal functioning, and many other useful components. B group vitamins, folic acid, potassium, magnesium, iron and zinc are found in large amounts in walnuts, and vitamin E makes this product particularly rich in antioxidants. Ascorbic acid (vitamin C) in it is 50 times more than in citrus fruits.

The special uniqueness of the walnut is that it contains ellagic acid. This is a completely unique compound that not only protects healthy cells of the body from possible infection with cancer, but also disinfects patients. That's how useful is a walnut. The caloric content of 1 nut is only 32.7 kcal. Proteins in 100 grams of walnuts contain about 15 g, fat - 65 grams, and carbohydrates - only 7 g.

Beneficial features

The use of walnuts for the body is as follows:

1. With regular use of walnuts, the work of the brain improves. Due to increased blood flow, more oxygen and nutrients are supplied to it, which contributes to its normal functioning. Including they are recommended for use by schoolchildren.
2. Athletes to withstand heavy physical activity also helps walnuts (1 piece, caloric content of which is 32.7 kcal, increases energy several times).
3. Nuts are useful for preventing anemia, heart disease and thyroid gland. Magnesium contained in them, helps to reduce nervous excitability, and dietary fiber helps to adjust the work of the intestine.

Despite the high calorie content, walnuts must be present in the diet of every healthy person.

Harm and contraindications

Harm from the use of walnuts can be connected only With an allergy to this product, which leads to rashes on the skin and mucous membrane of the oral cavity. Therefore, it is important to monitor the amount of nuts eaten. In addition, excessive use of this product can lead to spasm of the brain. The norm is 4-6 nuts a day.

How important is the caloric content of 1 walnut for weight loss?

Despite the high calorie content, in one of the well-known diets with walnuts it is recommended to completely replace all fats of animal origin. As you know, any body needs fat even during weight loss. But, in addition, in the nuts is also a lot of nutrients that fight against harmful cholesterol. So, such fats will be much more useful than animal origin. But this is not all the benefits that walnut can bring during the diet.

The caloric content of 1 nut is known to be 32.7 kcal, and the amount of fat in 5 g (1 nut) is 3.26 g. To calculate this is elementary, given that in 100 grams of nuts is 65.2 g of fat. In 4-6 pieces, which doctors recommend to eat daily, contains 13-19 g of fats, with the norm for a healthy person is 40 g.

All these calculations lead to the conclusion that walnuts are useful for the body and they can be eaten even during a diet.