walnuts
Also known as: English walnut, Persian walnut, akhrot
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Also known as: English walnut, Persian walnut, akhrot
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A warm, comforting bowl of creamy oatmeal, studded with juicy blueberries and crunchy walnuts. It's a wholesome, fiber-rich start to your day, naturally sweetened with a hint of maple syrup.
A warm, comforting bowl of oatmeal topped with creamy Greek yogurt, crisp apple, and crunchy walnuts. It's a wholesome and satisfying breakfast that's ready in minutes, perfect for a busy morning.
A simple, refreshing, and healthy bowl combining creamy yogurt, juicy pomegranate arils, crunchy walnuts, and a hint of sweetness. Perfect for a quick breakfast, a light dessert, or a healthy snack.
A vibrant and satisfying salad packed with textures and flavors. Tender baby spinach, fluffy quinoa, crunchy walnuts, and salty feta are all brought together with a zesty lemon-dijon vinaigrette. Perfect for a nutritious lunch or a light dinner.
A vibrant, protein-rich bowl that's both satisfying and refreshing. Creamy cottage cheese is topped with sweet berries, crunchy walnuts, and zesty orange for a perfect no-cook breakfast or snack.
Yes, walnuts are exceptionally healthy, particularly for heart and brain health due to their high content of Alpha-Linolenic Acid (ALA), a plant-based omega-3. They are also rich in antioxidants like polyphenols and vitamin E, which help reduce inflammation and oxidative stress throughout the body.
Walnuts are calorie-dense, providing approximately 654 calories per 100g. They contain about 15.23g of protein and 13.71g of carbohydrates, making them a substantial plant-based protein source for vegetarians and vegans.
Despite being high in calories, walnuts can aid in weight management because their combination of fiber, protein, and healthy fats increases satiety. Consuming a small handful can help you feel full longer, potentially reducing overall calorie intake throughout the day.
Yes, walnuts are excellent for a ketogenic diet because they are high in healthy fats (65.21g per 100g) and relatively low in net carbs. A standard 28g serving contains only about 2g of net carbs, fitting easily into daily low-carb macros.
Yes, walnuts are naturally vegan and gluten-free as they are a single-ingredient plant food. However, individuals with severe gluten sensitivities should check packaging to ensure they weren't processed on shared equipment with wheat products.
Walnuts have a mild, earthy, and slightly tangy flavor with a distinct crunch. They are highly versatile and can be eaten raw, toasted in salads, baked into breads and muffins, or ground into savory sauces and pestos.
It is best to eat walnuts with the skin on, as the thin, papery skin contains the majority of the nut's antioxidants. While the skin can have a slightly bitter taste, removing it significantly reduces the total phenolic content and nutritional value.
walnuts is a versatile ingredient found in cuisines around the world. With 654 calories per 100g and 15.23 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the nuts seeds category with complete nutrition information.
View all nuts seeds →Because of their high oil content, walnuts can go rancid quickly if exposed to heat. Store them in an airtight container in the refrigerator for up to six months, or in the freezer for up to a year to maintain their flavor and nutritional quality.
Spoiled walnuts will develop a sharp, chemical smell similar to paint thinner or old oil. They may also taste extremely bitter or look shriveled; if you notice these signs or any mold, the nuts should be discarded.
Soaking walnuts is not required, but some people choose to do so to reduce phytic acid and improve digestibility. Soaking for a few hours can also soften the texture and remove some of the bitterness from the skins, though it will reduce their crunch.