Oil
walnut oil.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
884
PROTEIN
0g
CARBS
0g
FAT
100g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories884kcal—
Protein0g0%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat100g128%
Saturated fat9.1g45%
Cholesterol0mg0%
Water0g—
MINERALS
Sodium0mg0%
Potassium0mg0%
Calcium0mg0%
Iron0mg0%
Magnesium0mg0%
Phosphorus0mg0%
Zinc0mg0%
Copper0mg0%
Selenium0µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K15µg13%
Thiamin (B1)0mg0%
Riboflavin (B2)0mg0%
Niacin (B3)0mg0%
Pantothenic acid (B5)0mg0%
Vitamin B60mg0%
Folate (B9)0µg0%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup218g
1 tablespoon13.6g
1 teaspoon4.5g
1 ml0.9g
1 liter906.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in omega-3 fatty acids (alpha-linolenic acid, ALA), which supports heart health and reduces inflammation.
- ✓Contains antioxidants, such as ellagitannins and melatonin, which help combat oxidative stress.
- ✓May improve blood vessel function and help lower blood pressure.
- ✓Supports brain health and cognitive function due to its high concentration of polyunsaturated fats and polyphenols.
COOKING TIPS
In the kitchen.
- 1Best used as a finishing oil or in cold preparations like salad dressings and vinaigrettes to preserve its delicate, nutty flavor.
- 2Unrefined walnut oil has a low smoke point (around 320°F / 160°C) and should not be used for high-heat cooking like frying or sautéing.
- 3Drizzle over pasta, grilled fish, or steamed vegetables just before serving.
- 4Can be used in baking for cakes and pastries to add a rich, nutty dimension.
STORAGE
Keep it fresh.
- Store in the refrigerator after opening to prevent it from going rancid due to its high polyunsaturated fat content.
- Keep in a dark, sealed bottle away from light and heat. For best quality, use within 6 months of opening.
FAQ
Frequently asked questions.
Is walnut oil healthy?
Yes, walnut oil is highly nutritious and heart-healthy. It is an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid that helps reduce inflammation and supports cardiovascular health.
What are the primary health benefits of walnut oil?
Walnut oil supports brain health and cognitive function due to its high concentration of polyphenols. It also contains antioxidants like ellagitannins and melatonin, which help combat oxidative stress and may improve blood vessel function.
Can you cook with walnut oil at high heat?
No, walnut oil has a relatively low smoke point of about 320°F (160°C). Heating it too high can destroy its delicate nutrients and cause it to develop a bitter taste, so it is best used as a finishing oil or in cold dishes.
Is walnut oil keto-friendly?
Yes, walnut oil is perfect for a ketogenic diet as it contains 100% fat and zero carbohydrates. Its high polyunsaturated fat content provides a healthy energy source for those in ketosis.
What does walnut oil taste like?
Walnut oil has a rich, nutty, and delicate flavor that is less intense than the whole nut but very aromatic. It adds a sophisticated, savory depth to salads, pastas, and roasted vegetables.
Is walnut oil vegan and gluten-free?
Yes, walnut oil is naturally vegan and gluten-free. It is a pure plant-based extract from walnuts, making it suitable for individuals with celiac disease or those following a plant-based lifestyle.
How should I store walnut oil to keep it fresh?
Because of its high polyunsaturated fat content, walnut oil can go rancid quickly. It should be stored in a cool, dark place, and ideally in the refrigerator once opened to extend its shelf life to about 6 months.
How can I tell if walnut oil has gone bad?
You can tell walnut oil is spoiled if it loses its pleasant nutty aroma and develops a sharp, acrid, or paint-like smell. If the oil tastes unpleasantly bitter or soapy, it has likely oxidized and should be discarded.
Can I use walnut oil as a substitute for olive oil?
You can substitute walnut oil for olive oil in cold applications like salad dressings or as a dip for bread. However, it is not a good substitute for olive oil in high-heat frying or sautéing due to its lower smoke point.
Is walnut oil good for weight loss?
While walnut oil contains healthy fats that can promote satiety, it is very calorie-dense at 884 calories per 100g. It should be used in moderation as a replacement for saturated fats rather than as an addition to an already high-calorie diet.
