Source: Plant (Juglans)
Availability: All year
Taste: Savory flavor and smooth, buttery consistency
Walnuts – Nutrition summary
Calories: Moderate to High
Saturated Fat: High
Main vitamin: Vitamin E and Folate
Main mineral: Iron and Potassium
The best time to eat walnuts is night time, but avoid eating nuts roasted in oil and coated in chocolate.
Note: Eating a few walnuts before bed is helpful when you are struggling with sleep.
One ounce per day of tree nuts is the minimal amount experts recommended to get significant benefits. So, you can incorporate about 7 shelled walnuts, or 14 walnut halves (equal to one ounce) into your daily diet.
Having walnuts with beans is the best way to optimize their natural content.
How to buy
- Look for nuts that feel heavy for their size.
- If they are shelled, make sure that their shells should not be cracked, pierced, or stained.
- (Cracked, pierced, or stained shells are usually a sign of mold development on the nutmeat, which makes it risky for consumption.)
- For unshelled walnuts, check if nutmeat inside rattles means the walnut is old and starting to dry out, avoid them.
- Avoid moldy shriveled or discolored nuts.
- Also, if possible, smell the walnuts, to ensure that they are not rancid.
Quick Tip: To check whether insects (such as maggots and walnut weevils) did not get into the walnuts, put them into the water. Nuts that sink to the bottom are good, while nuts that float are bad as insects have eaten the inside nutmeat. Discard the floating walnuts.
To ensure freshness, always keep walnuts (shelled or unshelled) in the refrigerator.
You will keep shelled walnuts in the refrigerator for up to one month, and unshelled walnuts for up to six months.
For long term use, keep them in an airtight container or bag inside the freezer as they can last for up to one year in a freezer.
- Eaten raw or roasted
- Added to savory dishes
- Sprinkle them on various dishes
- Taken crushed walnuts with yogurt in breakfast
Nutritional value per 100 g (3.5 oz)
|Energy||2,738 kJ (654 kcal)|
|Vitamin A equiv. beta-Carotene lutein zeaxanthin||0% 1 μg 0% 12 μg 9 μg|
|Vitamin A||20 IU|
|Thiamine (B1)||30% 0.341 mg|
|Riboflavin (B2)||13% 0.15 mg|
|Niacin (B3)||8% 1.125 mg|
|Pantothenic acid (B5)||11% 0.570 mg|
|Vitamin B6||41% 0.537 mg|
|Folate (B9)||25% 98 μg|
|Vitamin B12||0% 0 μg|
|Vitamin C||2% 1.3 mg|
|Vitamin E||5% 0.7 mg|
|Vitamin K||3% 2.7 μg|
|Calcium||10% 98 mg|
|Iron||22% 2.91 mg|
|Magnesium||45% 158 mg|
|Manganese||163% 3.414 mg|
|Phosphorus||49% 346 mg|
|Potassium||9% 441 mg|
|Sodium||0% 2 mg|
|Zinc||33% 3.09 mg|
|Other constituents||%DV† Quantity|
*Units: μg = micrograms, mg = milligrams
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