Walnuts are a popular tree nut, but are they actually good for you? Like many nutritious ingredients, including high-protein vegetables, they're packed with nutrients that can support a balanced diet. Read on to discover the nutritional benefits of walnuts and find simple ways to enjoy them in both sweet and savoury dishes.
Are walnuts good for you?
Walnuts can be a nutritious addition to a balanced diet when enjoyed in moderation alongside a variety of other foods. They're naturally rich in healthy fats, fibre and protein, which helps make them a satisfying ingredient in many meals and snacks. Many vegetarian recipes include walnuts because they add texture, flavour and valuable nutrients, particularly for people looking to reduce their meat consumption.
Of course, walnuts aren't just for cooking. They also make a convenient snack on their own and work well sprinkled over salads, porridge or yoghurt. Adding a handful to everyday meals is an easy way to enjoy their nutritional benefits.
Walnut nutrition facts
To see one delicious way to use walnuts, take a look at this goat's cheese, pear and walnut salad. While a lot of recipes may use larger quantities, a typical serving for a snack is around 25–30 grams. A portion of this size provides approximately:
- 190 calories
- 19 grams of predominantly unsaturated fat
- 4.5 grams of protein
- 2 grams of fibre
- 2.5 grams of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid
Walnuts also provide copper, manganese, magnesium and phosphorus, along with smaller amounts of iron, zinc, potassium and several B vitamins. Altogether, this gives walnuts an impressive nutritional profile and helps explain why they're such a popular ingredient in both sweet and savoury dishes.
Raw vs roasted walnuts
Roasting walnuts can slightly alter their nutritional profile. Some nutrients are affected by heat, while the polyunsaturated fats may change when walnuts are roasted at very high temperatures. Roasting also removes moisture, which means roasted walnuts contain slightly more calories per gram than raw ones.
That being said, the differences are relatively small. Both raw and roasted walnuts remain good sources of protein, fibre and unsaturated fats. Many calorie smart recipes use raw walnuts, but either option works well, depending on the specific recipe. If you're roasting walnuts at home, try dry-roasting them without oil or added salt. Keeping the temperature around 160°C will help preserve their flavour and nutritional value.
Walnuts vs other nuts
Although walnuts are relatively energy-dense, they also provide a wide range of beneficial nutrients. If you're watching your calorie intake, simply use a smaller portion rather than leaving them out altogether. Walnuts can still be enjoyed as part of many balanced recipes, especially when paired with other nutritious ingredients.
Compared with Brazil nuts and macadamias, walnuts are also lower in saturated fat, which is why they're a popular choice in both sweet and savoury cooking. Because different nuts offer different nutritional profiles, including a mixture of them in your diet can be a simple way to enjoy greater variety.
Easy ways to eat more walnuts
One of the easiest ways to enjoy more walnuts is by adding them to salads. This delicious beetroot, cheese and walnut salad works well as a side dish with meat, fish or vegetarian meals. If you're looking for something more substantial, try this beetroot, lentil and goat's cheese salad, which makes a satisfying lunch or dinner.
Walnuts are also easy to enjoy beyond salads. Snack on them between meals, stir them into porridge or yoghurt, or sprinkle them over breakfast cereals for extra crunch. They also work well in homemade bakes, from cakes and muffins to biscuits, and can be added to savoury dishes such as vegetable tarts and nut roasts, where they bring extra texture and a rich, earthy flavour.
Choosing and storing walnuts
When choosing walnuts, look for ones that are plump and crisp, without any signs of discolouration or mould. Store shelled walnuts in an airtight container in a cool, dark place, or freeze them if you want to keep them for longer. If walnuts develop a bitter taste or a stale smell, it's best to discard them, as these are signs they may have gone off.
Are walnuts good for you FAQs
Is it okay to eat walnuts every day?
Yes, most people can enjoy walnuts every day as part of a varied diet. As with any food, it's best to enjoy them in moderation and stick to sensible portion sizes. Eating a range of different foods is still important for getting all the nutrients your body needs.
Are raw or roasted walnuts better for you?
Neither is necessarily better, and you can enjoy the nutritional benefits of walnuts either way. Roasting slightly changes their nutritional profile because heat affects some nutrients and fats. However, both raw and roasted walnuts remain good sources of healthy fats, fibre and protein.
How many walnuts should you eat a day?
A typical serving is around 25 to 30 grams. For shelled, raw walnuts, this equates to about 12 to 14 walnut halves, or roughly six to seven whole walnuts. Portion sizes may vary depending on your dietary needs, and people with a nut allergy should avoid walnuts altogether.
What are the benefits of eating walnuts?
A serving of walnuts provides healthy fats (predominantly unsaturated fats), fibre and protein. Walnuts are also one of the best natural sources of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. They also provide a range of vitamins and minerals, including copper, magnesium and manganese.
Can you eat too many walnuts?
Yes. Because walnuts are energy-dense, eating too many can lead to a higher calorie intake than intended. Large amounts may also cause digestive discomfort, such as bloating or diarrhoea, in some people. Enjoying walnuts in moderation is the best way to benefit from their nutritional value.