Walnuts Overview
Walnuts are the only nut with significant amounts of omega-3 ALA, plus they provide polyphenols, vitamin E, and minerals that support heart and brain health.
Why Walnuts Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Walnuts Nutrition Facts
Per 28g (28g (about 1 oz or 7 walnut halves))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 1.9g | 7% |
| Sugar | g | — |
| Total Fat | 18.5g | 24% |
| magnesium | 45mg | 11% |
| vitaminE | 0.2mg | 1% |
| vitaminB6 | 0.2mg | 9% |
| copper | 0.5mg | 50% |
| phosphorus | 98mg | 10% |
GI: 15 ()
Key Nutrients in Walnuts for Ketogenic Diet
Magnesium
45mgSupports ketogenic diet by providing essential magnesium
Best Ways to Eat Walnuts for Ketogenic Diet
- Raw or lightly toasted as a snack
- Chopped into oatmeal or yogurt
- Added to salads
- Ground into pesto or nut butter
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Walnuts Health Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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