Akhrot ( Walnut Kernel)

According to the U.S. Department of Agriculture National Nutrient Database, approximately 1 ounce of raw walnuts (28.35 grams) contains:

Walnuts contain high amounts of monounsaturated and polyunsaturated fats.

• 185 Calories
• 3.89 grams of Carbohydrates
• 0.74 grams of sugar
• 1.9 grams of fiber
• 4.32 grams of protein

One ounce of walnuts also provides the following percentages of recommended daily nutrient intake:

• 48 percent of manganese
• 22 percent of Copper
• 11 percent of magnesium
• 10 percent of phosphorus
• 8 percent of vitamin B6
• 5 percent of iron