{"id":11734,"date":"2025-01-15T10:33:15","date_gmt":"2025-01-15T10:33:15","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11734"},"modified":"2026-01-21T11:54:05","modified_gmt":"2026-01-21T11:54:05","slug":"naehrwert-der-walnuss","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/naehrwert-der-walnuss\/","title":{"rendered":"N\u00e4hrwert der Walnuss"},"content":{"rendered":"\n

Die Walnuss, eine der beliebtesten N\u00fcsse weltweit, nimmt einen ganz besonderen Platz in der griechischen mediterranen Ern\u00e4hrung ein<\/strong>, wo sie auf vielf\u00e4ltige Weise integriert wird.<\/p>\n\n\n\n

Insbesondere findet man Waln\u00fcsse in s\u00fc\u00dfen traditionellen Gerichten<\/strong>, wie Karydopita, Melomakarona und Baklava, wobei sie zudem oft als Beilage zu traditionellem Joghurt mit Honig gereicht werden.<\/p>\n\n\n\n

N\u00e4hrwert der Walnuss<\/strong><\/strong><\/td>je Portion: <\/strong><\/strong> 30 g<\/strong>1<\/sup><\/sup><\/td>RDA je Portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Kalorien (kcal)<\/strong><\/strong><\/td>196,2<\/td>9,8 %<\/td><\/tr>
Fett (g)<\/strong><\/strong><\/td>19,6<\/td>25,1 %<\/td><\/tr>
Ges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><\/strong><\/td>1,8<\/td>9,2 %<\/td><\/tr>
Einfach unges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Mehrfach unges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><\/strong><\/td>14,2<\/td>–<\/td><\/tr>
davon \u03c9-3 (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Kohlenhydrate (g)<\/strong><\/strong><\/td>4,1<\/td>1,5 %<\/td><\/tr>
Ballaststoffe (g)<\/strong><\/strong><\/td>2,0<\/td>7,2 %<\/td><\/tr>
Zucker (g)<\/strong><\/strong><\/td>0,8<\/td>0,9 %<\/td><\/tr>
Eiwei\u00df <\/strong><\/strong><\/td>4,6<\/td>9,1 %<\/td><\/tr>
Cholesterin (mg)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Salz (g)<\/strong><\/strong><\/td>0,6<\/td>0,0 %<\/td><\/tr>
1<\/sup> Die Werte basieren auf der Ern\u00e4hrungsdatenbank des US-Landwirtschaftsministeriums (US Department of Agriculture, USDA).[1]<\/strong><\/a><\/sup> 2<\/sup> Der Anteil an der empfohlenen Tagesdosis (% RDA) gibt an, inwieweit der jeweilige N\u00e4hrstoff aus einer Portion des entsprechenden Nahrungsmittels zu der empfohlenen Tagesdosis beitr\u00e4gt. Die Berechnung basiert auf t\u00e4glichen Referenzwerten (Daily Values) der US Food and Drug Administration (FDA), auf der Grundlage von 2000 kcal pro Tag f\u00fcr einen durchschnittlichen, gesunden Erwachsenen. Je nach individuellem Energiebedarf kann der RDI-Prozentsatz niedriger oder h\u00f6her ausfallen.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

N\u00fcsse, zum Beispiel Waln\u00fcsse, befinden sich auf der Basis der mediterranen Ern\u00e4hrungspyramide und sollten t\u00e4glich verzehrt werden (1\u20132 Portionen pro Tag)<\/strong>. Sie sind eine ausgezeichnete Quelle f\u00fcr \u201egute\u201c Fette sowie f\u00fcr andere N\u00e4hrstoffe.<\/p>\n\n\n\n

In Bezug auf den N\u00e4hrwert bestehen Waln\u00fcsse vor allem aus Fett<\/strong>, worauf auch der hohe Kaloriengehalt zur\u00fcckzuf\u00fchren ist. Eine Portion, etwa 30 g rohe Waln\u00fcsse enth\u00e4lt etwa 200 Kalorien.<\/p>\n\n\n\n

Waln\u00fcsse enthalten haupts\u00e4chlich einfach und mehrfach unges\u00e4ttigte Fetts\u00e4uren, die h\u00e4ufig als \u201egute\u201c Fette bezeichnet werden und f\u00fcr unsere Gesundheit unerl\u00e4sslich sind<\/strong>. Insbesondere stellen Waln\u00fcsse eine ganz ausgezeichnete Quelle f\u00fcr \u03b1-Linolens\u00e4ure (ALA)<\/strong> dar, eine essenzielle mehrfach unges\u00e4ttigte Omega-3-Fetts\u00e4ure.<\/p>\n\n\n\n

Verglichen mit anderen N\u00fcssen wie Mandeln und Pistazien, haben Waln\u00fcsse den h\u00f6chsten Gehalt an mehrfach unges\u00e4ttigten Fetts\u00e4uren, darunter auch \u03b1-Linolens\u00e4ure, weshalb sie oft auch als die \u201eK\u00f6nigin\u201c der N\u00fcsse<\/strong> bezeichnet werden.<\/p>\n\n\n\n

Waln\u00fcsse sind zudem eine gute Quelle f\u00fcr pflanzliches Eiwei\u00df, Ballaststoffe und Spurenelemente<\/strong> wie Kupfer und Mangan.<\/p>\n\n\n\n

Der Verzehr von Waln\u00fcssen bringt viele gesundheitliche Vorteile mit sich.<\/p>\n\n\n\n

Insbesondere wird der Verzehr mit einer guten Herzgesundheit in Verbindung gebracht. Verschiedene Studien haben den Verzehr von N\u00fcssen mit einem niedrigeren Risiko f\u00fcr Herz-Kreislauf-Erkrankungen<\/strong> in Verbindung gebracht.[2]<\/a><\/p>\n\n\n\n

Die kardioprotektiven Vorteile sind teilweise auf ihre hypolipid\u00e4mische Wirkung zur\u00fcckzuf\u00fchren. Die Studie \u201eWalnuts and Healthy Aging\u201c (WAHA) ist die bislang umfangreichste und l\u00e4ngste klinische Studie, die die Auswirkungen von Walnusskonsum auf das Lipidprofil untersucht hat.<\/p>\n\n\n\n

Die Ergebnisse dieser zwei Jahre andauernden randomisierten klinischen Studie zeigten, dass eine Erg\u00e4nzung der \u00fcblichen Ern\u00e4hrung \u00e4lterer Menschen mit 30\u201360 g Waln\u00fcssen\/Tag zu einer moderaten Senkung des \u201eschlechten\u201c Cholesterins (LDL-C) um 4,3 mg\/dl und des Gesamtcholesterins um 8,5 mg\/dl f\u00fchrte<\/strong>.[3]<\/a><\/p>\n\n\n\n

Ferner scheint der Verzehr von N\u00fcssen in der t\u00e4glichen Ern\u00e4hrung erhebliche Vorteile f\u00fcr die Gewichtskontrolle<\/strong> zu haben und kann vor einer Erkrankung mit Diabetes sch\u00fctzen.<\/strong>[4]<\/strong><\/a><\/strong><\/p>\n\n\n\n

Zusammenfassend l\u00e4sst sich sagen, dass Waln\u00fcsse zu den N\u00fcssen mit dem gr\u00f6\u00dften N\u00e4hrwert geh\u00f6ren und zahlreiche Vorteile f\u00fcr unsere Gesundheit mit sich bringen.<\/p>\n\n\n\n

LITERATUR<\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> USDA. Food search. Nuts, walnuts, English. Verf\u00fcgbar unter: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients<\/a>. (Einsicht im Oktober 2024).<\/p>\n\n\n\n

[2]<\/a> Becerra-Tom\u00e1s \u039d, Paz-Graniel I, Kendall C, Kahleova H, Raheli\u0107 D, Sievenpiper J, Salas-Salvad\u00f3 J. Nut consumption and incidence of cardiovascular diseases and cardiovascular disease mortality: a meta-analysis of prospective cohort studies. Nutr Rev. 2019 77(10):691-709. doi: 10.1093\/nutrit\/nuz042.<\/p>\n\n\n\n

[3]<\/a> Rajaram S, Cof\u00e1n M, Sala-Vila A, Haddad E, Serra-Mir M, Bitok E, Roth I, Freitas-Simoes T et al. Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders. Circulation. 2021 144(13):1083\u20131085. doi: 10.1161\/CIRCULATIONAHA.121.054051.<\/p>\n\n\n\n

[4]<\/a> Pan \u0391, Sun Q, Manson J, Willett W, Hu F. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 143(4): 512\u2013518. doi: 10.3945\/jn.112.172171.<\/p>\n","protected":false},"excerpt":{"rendered":"

Die Walnuss, eine der beliebtesten N\u00fcsse weltweit, nimmt einen ganz besonderen Platz in der griechischen mediterranen Ern\u00e4hrung ein, wo sie…<\/p>\n","protected":false},"author":7,"featured_media":6033,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5239,5258],"tags":[3784,1683,1686,4988],"class_list":["post-11734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomie","category-rohstoffe","tag-ygeia-de","tag-ellada-de","tag-mesogeiaki-diatrofi-de","tag-ksiroi-karpoi-de"],"yoast_head":"\nN\u00e4hrwert der Walnuss - Umgekehrte Landwirtschaft<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portal.greekfarms.gov.gr\/de\/naehrwert-der-walnuss\/\" \/>\n<meta property=\"og:locale\" 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