WALNUT

In 2016, the US Food and Drug Administration (FDA) provided a Qualified Health Claim allowing products containing walnuts to state: "Supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, 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." And it is tasty too.

Nutrition facts (for 100 g):

Water – 4.07 g

Carbohydrates – 7.01 g

Dietary fiber - 6.7 g

Calories - 654 kcal

Vitamin B1 – 0.34 mg

Vitamin B2 – 0.15 mg

Vitamin B4 – 39.2 mg

Vitamin B5 – 0.57 mg

Vitamin B6 – 0.54 mg

Vitamin B9 - 98 mcg

Vitamin PP – 3.96 mg

Potassium (K) - 441 mg

Calcium (Ca) - 98 mg

Magnesium (Mg) - 158 mg

Manganese (Mn) – 3.41 mg

Iron (Fe) - 5 mcg – 2.91 mg

Phosphorus (Ph) – 346 mg

Copper (Cu) – 1.59 mg

Selenium (Se) – 4.9 mcg

Zinc (Zn) – 3.09