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Common Names: Akhrot Giri, Magaz Akhrot
English Name: Walnut Kernels
Urdu Name: اخروٹ گری, مغز اخروٹ
Scientific Name: Juglans regia
Dietary Information: Halal, Vegetarian
Akhrot Giri, also known as Walnut Kernels, is the edible inner portion of the walnut, prized for its rich, robust flavor and naturally satisfying texture. With its distinctive nutty taste, walnut kernels are a versatile ingredient for everyday snacking as well as sweet and savory recipes.
Enjoy them on their own, or add chopped Akhrot Giri to brownies, breads, salads, cereals, and homemade snack mixes. They can also be used in savory stuffings and a variety of desserts, making them a useful addition to the kitchen.
Walnut kernels naturally provide healthy fats, protein, dietary fiber, vitamins, minerals, and naturally occurring plant compounds. They are particularly valued for their polyunsaturated fats, including omega-3 fatty acids.
The following nutritional information is provided for 28 grams of Akhrot Giri. Exact nutritional values can vary depending on variety, growing conditions, and processing.
| Nutrient | Amount per 28 g |
|---|---|
| Calories | 180 kcal |
| Fat | 18 g |
| Protein | 4.3 g |
| Carbohydrates | 3.9 g |
| Dietary Fiber | 1.9 g |
| Sugars | 0.7 g |
| Vitamin B6 | 0.2 mg |
| Vitamin B9 | 28 mcg |
| Vitamin E | 1.1 mg |
| Vitamin B1 | 0.1 mg |
| Vitamin A | 1.8 mcg |
| Vitamin C | 0.4 mg |
| Vitamin K | 2 mcg |
| Magnesium | 10 mg |
| Iron | 7 mg |
| Zinc | 3 mg |
| Copper | 0.7 mg |
| Manganese | 1 mg |
| Potassium | 350 mg |
| Sodium | 0.2 mg |
Akhrot Giri contains polyunsaturated fats, including omega-3 fatty acids, along with naturally occurring plant compounds such as polyphenols. These compounds contribute to the nutritional profile of walnuts.
As part of a balanced diet, walnut kernels:
Provide omega-3 fatty acids and other unsaturated fats, which are important components of a balanced diet.
Contain dietary fiber, which may support normal digestive function and help promote a feeling of fullness.
Provide protein, contributing to daily nutritional intake and satiety.
Supply minerals such as copper, manganese, magnesium, zinc, iron, and potassium.
Contain naturally occurring polyphenols, which have antioxidant properties.
Provide several vitamins, including B vitamins, vitamin E, and vitamin K.
Their combination of healthy fats, protein, and fiber makes Akhrot Giri a nutrient-dense choice for mindful snacking.
A serving of 28 grams daily contains approximately 180 calories.
Walnut kernels can be enjoyed in many simple ways:
Eat them directly as a convenient snack.
Chop and add to brownies, cakes, breads, and cookies.
Sprinkle over salads, oatmeal, and cereals.
Mix into homemade trail mixes and snack blends.
Use in savory stuffings for added texture and nutty flavor.
Add to desserts and traditional sweet recipes.
Fruity Nuts brings together a carefully selected range of Dry Fruits, nuts, seeds, spices, and natural food products for everyday nutrition, snacking, and cooking. Discover Akhrot Giri and other natural ingredients at fruitynuts.pk.
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