What is Walnuts?
Walnuts are the only nut with significant amounts of omega-3 ALA, plus they provide polyphenols, vitamin E, and minerals that support heart and brain health.
Key Highlights
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
Walnuts Nutrition Facts
Nutrition values per 28 g (28g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 185 | - |
| Total Fat | 18.5g | 24% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 1.9g | 7% |
| Sugars | 0g | - |
| Protein | 4.3g | 9% |
| Vitamins | ||
| Vitamin E | 0.2mg | 1% |
| Vitamin B6 | 0.2mg | 9% |
| Minerals | ||
| Magnesium | 45mg | 11% |
| Copper | 0.5mg | 50% |
| Phosphorus | 98mg | 10% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Walnuts
Highest omega-3 content of any nut
Highest omega-3 content of any nut
Rich in polyphenols and antioxidants
Rich in polyphenols and antioxidants
Supports brain function and memory
Supports brain function and memory
Promotes heart health and reduces inflammation
Promotes heart health and reduces inflammation
Walnuts for Your Health Goals
Discover how Walnuts can support your specific nutrition and health goals:
Walnuts for Brain Health
Omega-3 ALA and polyphenols support cognition
Relevance: 9.5/10Walnuts for Anti Aging
Highest ALA omega-3 and polyphenols in nuts
Relevance: 9.0/10Walnuts for Heart Health
ALA omega-3 reduces cardiovascular risk
Relevance: 9.0/10Walnuts for Longevity
Linked to reduced mortality in studies
Relevance: 8.5/10Walnuts for Mental Health
Omega-3s linked to reduced depression
Relevance: 8.5/10Walnuts for Keto
Low net carbs, high healthy fats
Relevance: 8.0/10Walnuts for Mental Focus
Omega-3s support focus and concentration
Relevance: 8.0/10Walnuts for Health Conditions
See how Walnuts fits into eating patterns for specific health conditions:
Walnuts for Acid Reflux
Walnuts can be part of a balanced diet for Acid Reflux.
NeutralWalnuts for Anxiety
Walnuts contains nutrients that can help manage Anxiety.
RecommendedWalnuts for Chronic Fatigue
Walnuts can be part of a balanced diet for Chronic Fatigue.
NeutralWalnuts for Chronic Inflammation
Walnuts contains nutrients that can help manage Chronic Inflammation.
RecommendedWalnuts for High Blood Pressure
Walnuts contains nutrients that can help manage High Blood Pressure.
RecommendedWalnuts for High Cholesterol
Walnuts contains nutrients that can help manage High Cholesterol.
RecommendedWalnuts for Histamine Intolerance
Walnuts can be part of a balanced diet for Histamine Intolerance.
NeutralWalnuts for Insulin Resistance
Walnuts contains nutrients that can help manage Insulin Resistance.
RecommendedWalnuts for Iron Deficiency
Walnuts can be part of a balanced diet for Iron Deficiency.
NeutralWalnuts for Irritable Bowel Syndrome
Walnuts can be part of a balanced diet for Irritable Bowel Syndrome.
NeutralWalnuts for Muscle Cramps
Walnuts can be part of a balanced diet for Muscle Cramps.
NeutralWalnuts for Osteoporosis
Walnuts can be part of a balanced diet for Osteoporosis.
NeutralWalnuts for Type 2 Diabetes
Walnuts contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Walnuts with Other Foods
Side-by-side nutrition comparisons to help you choose:
How to Select & Store Walnuts
🏠 Storage Tips
- Store in airtight container in refrigerator for up to 3 months, or freeze for up to 1 year to prevent rancidity
Best Ways to Eat Walnuts
Quick Recipe Ideas
- Raw or lightly toasted as a snack
- Chopped into oatmeal or yogurt
- Added to salads
- Ground into pesto or nut butter
Track Walnuts in Your Diet
Use Nutrivio to log Walnuts and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
