Walnut Nutrition Benefits and Facts

Nutritional summary

Walnut consumption is well-established as a heart-healthy dietary choice, with systematic reviews of clinical trials showing they significantly reduce total cholesterol and LDL-cholesterol (the "bad" cholesterol) .
Despite being energy-dense (high in calories), walnuts do not appear to increase body weight or adiposity (body fat) when included as part of a balanced diet, as they often displace other foods or provide high satiety .
Walnuts are uniquely high in alpha-linolenic acid (an essential plant-based omega-3 fatty acid) and polyphenols (antioxidant plant compounds), which may help manage inflammation and oxidative stress .
Early research suggests that regular walnut intake may help delay age-related cognitive decline, though more large-scale clinical trials are needed to confirm a direct impact on dementia risk .

Interesting fact

The walnut is the oldest tree food known to man, dating back to 7000 B.C., and was historically referred to as the 'Persian Walnut' because it was traded along the Silk Road between Asia and the Middle East.

Standout nutrients

EPIC

SOURCE

Copper

EPIC

SOURCE

Manganese

EPIC

SOURCE

Sum n-3 fatty acids

EPIC

SOURCE

Magnesium

683

kcal per 100g

Protein14.9g

Fat66.4g

Carbs5.85g

Fiber5.96g

Sugar2.70g

Fat breakdown

Polyunsat45.4g

Monounsat11.3g

Saturated6.40g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Walnut production is water-intensive, though it generally has lower greenhouse gas emissions than animal-based proteins.

Confidencemedium

Storage

Airtight Container

1–3 months

Store in a cool, dark place to prevent the oils from going rancid.

Refrigerate

6–12 months

Cold storage significantly extends freshness of shelled nuts.

Freeze

1–2 years

Freezing is the best method for long-term preservation of flavor.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of Walnut Consumption on Blood Lipid Profile and ... - PMC

[1]pmc.ncbi.nlm.nih.gov

Publication : USDA ARS

[2]www.ars.usda.govars.usda.gov

The Effect of Walnut Intake on Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials - PMC

[3]pmc.ncbi.nlm.nih.gov

Walnut intake, cognitive outcomes and risk factors: a systematic review and meta-analysis - PMC

[4]pmc.ncbi.nlm.nih.gov

Food and Nutrient Displacement by Walnut Supplementation in a Randomized Crossover Study - PMC

[5]pmc.ncbi.nlm.nih.gov

Adding Walnuts to the Usual Diet Can Improve Diet Quality in the United States: Diet Modeling Study Based on NHANES 2015–2018 - PMC

[7]pmc.ncbi.nlm.nih.gov

Health Benefits of Nut Consumption - PMC - NIH

[9]pmc.ncbi.nlm.nih.gov

What are the health effects related to the consumption of nuts? | Nutrition Evidence Systematic Review

[10]nesr.usda.gov

Are fatty nuts a weighty concern? A systematic review and meta ...

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

83.6

Version

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