Epic source
Energy
686 kcal · 34% DV target
A rich, brain-shaped tree nut with a distinctively earthy bitterness and buttery texture, walnuts are the premier plant-based source of essential omega-3 fatty acids.
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) .13910
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 .511
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 .47
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 .24
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
686 kcal · 34% DV target
14.9 g · 30% DV target
66.4 g · 85% DV target
5.81 g · 21% DV target
6.40 g · 32% DV target
Not a benefit — best kept low
7.53 g · Top 1% of nuts & seeds
Store in a cool, dark place to prevent the oils from going rancid.
Cold storage significantly extends freshness of shelled nuts.
Walnut production is water-intensive, though it generally has lower greenhouse gas emissions than animal-based proteins.
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.