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Walnuts - Are They Good For You?

Nuts are some of the most nutrient-dense foods on the planet, packing a serious nutritional punch in every delicious mouthful. The oldest tree food known to man, walnuts are one of the healthiest nuts around and are also the only nut to contain high amounts of omega-3 essential fatty acids (alpha-linolenic acid) which helps to keep the heart-healthy. Here are some of the top walnut nutrition facts. 

Walnut nutrition facts

When separated from their shells, a 1oz serving of walnuts (approximately 28g) provides the following nutrients: 


  • 185 calories 
  • 18.5g of fat 
  • 4g of carbohydrates
  • 2g of fibre
  • 4g of protein 


Despite being approximately 84% fat, walnuts are only full of the good kind, including unsaturated fat and omega-3’s, meaning that they can actually help to lower cholesterol levels, reduce blood pressure and to keep the heart-healthy. 

How are walnuts good for you?

It’s no secret that the humble walnut is one of the healthiest foods on the planet, providing a whole host of nutritional benefits, here are some of the reasons why walnuts are so good for you.

  • Walnuts are a great source of vital omega-3 fatty acids

Not all fats are created equal. Whereas saturated fat can clog arteries, increase blood pressure and cause heart disease, omega-3 fatty acids can do the opposite. Omega-3 is an essential amino acid, however, we don’t produce it naturally in the body and so must attain it from our food. The good news is that walnuts are one of the best plant-based sources of omega-3 fatty acids, with a single serving providing 2.5g which is 90% of the recommended daily intake! 

  • Walnuts are also an excellent source of plant-based protein 

Whether you’re into fitness or not, protein is essential for muscle growth and repair and it’s vital that we eat enough of it to stay healthy. Animal products are one of the biggest sources of dietary protein but for those looking to cut down on their meat intake or who are following a vegetarian or vegan lifestyle, walnuts are a great plant-based source, providing 4g of protein per single 1oz serving. 

  • Walnuts contain cancer-fighting vitamin-E

100g of walnuts contains 140% of the RDA for vitamin-E, a very powerful antioxidant that helps to protect the body from the damaging effects of free radicals. Working from within, vitamin-E helps to reduce inflammation and oxidative stress and can even help to prevent certain types of cancers. What’s more, vitamin-E is also great at slowing the signs of aging, reducing the appearance of fine lines, wrinkles and age spots on the skin. 

  • Walnuts can help to prevent type-2 diabetes 

Despite their relatively high-calorie content, walnuts are great weight-loss food, helping to suppress appetite, keep you fuller for longer and control food urges. Aside from helping people to lose weight or to control their weight, walnuts have also been found to help stabilise blood sugar levels and can also help to prevent heart disease. 

  • Walnuts balance the gut microbiome

Our gut is responsible for a lot more than simply digesting food, and has even been linked to changes in our mood, our energy levels and our susceptibility to other diseases. A healthy microbiome means a healthy body, and with their high fibre content walnuts are a great gut-healthy food that can help to promote good colon health. 


So are walnuts good for you? They most certainly are! So why not start incorporating a single 1oz serving of walnuts into your diet and see if you can feel the benefits. Or why not try one of these 3 quick recipes?


Curious to know more about walnuts? We cover everything from where they come from, how they're harvested, where to buy the best quality and more in our post Everything You Need To Know About Walnuts. You can also get some of our premium California walnuts delivered right to your door!

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