Walnuts | All You Need to Know About.

General profile

Name: Walnut

Type: Nut

Source: Plant (Juglans)

Availability: All year

Color: Brown

Taste: Savory flavor and smooth, buttery consistency

Walnuts – Nutrition summary

Calories: Moderate to High

Protein: High

Fat: High

Saturated Fat: High

Cholesterol: None

Carbohydrates: Low

Fiber: High

Sodium: Low

Main vitamin: Vitamin E and Folate

Main mineral: Iron and Potassium


Consumption Guide

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

When purchase,

  • 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.

Consumption methods

  • 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)
Carbohydrates 13.71
Starch 0.06
Sugars 2.61
Dietary fiber 6.7
Fat 65.21
Saturated 6.126
Monounsaturated 8.933
Polyunsaturated 47.174
Protein 15.23
Vitamins %DVQuantity
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
Minerals %DVQuantity
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
Water 4.07 g

Link to Full USDA Database Entry

*Units: μg = micrograms, mg = milligrams

To be continued…

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