Walnuts are a type of tree nut with loads of nutrients, proteins, and healthy fats.

Walnuts are grown on trees and are encased in a protective husk and shell, both of which are inedible. The walnuts we’re familiar with are walnut halves or the edible portion of the nut. They’re soft, chewy, slightly bitter, sweet, and mildly nutty in flavor. Walnuts are known as brain food quite literally as they contain loads of heart-healthy fats and omega-3 fatty acids which are great for reducing inflammation in the body amongst other health benefits.

How to Use:

Use as a plain snack, topping for oatmeal, porridge, in granolas, muesli, sprinkled on salads, baked goods, in trail mixes, roasted as a snack, homemade nut butters, or homemade nut milk.

Nutrient Breakdown of Walnuts:

*per 1 cup chopped

Fiber — 1 cup of walnuts contains 8g fiber

Protein — 1 cup of walnuts contains 18g protein

Healthy fats — 1 cup of walnuts contains 76g fat

Thiamin — 27% DV

Folate — 29% DV

B6 — 31% DV

Calcium — 11% DV

Iron — 19% DV

Magnesium — 46% DV

Phosphorus — 40% DV

Potassium — 15% DV

Zinc — 24% DV

Copper — 93% DV

Manganese — 200 % DV

Selenium — 8% DV


Phenols — mostly located in the skin of the walnut, don’t remove if you want the most out of the antioxidants (up to 90% of phenols are located in the skins)

Walnuts and their mineral content, antioxidants, healthy fats, and plant-based protein and fiber have been studied greatly in relation to their positive effects with lowering cholesterol, brain and behavioral health, reducing heart disease, bone health, help with blood sugar control and type 2 diabetes, anti-cancer benefits, and anti-inflammatory benefits. Walnuts have also been shown to help reduce weight, body fat, digestive health and regulate blood sugars.

Where to Purchase:

Health food stores, grocery stores, farmers markets, or online retailers. Best options are raw and unsalted when choosing whole walnuts or walnut butters.

Tips and Tricks:

If purchasing seeds in bulk, store half in the freezer to keep from going rancid and keep the rest in the pantry for quick use. Walnuts are susceptible to going rancid quickly and when stored at high heat fungal molds may grow or release alfatoxins.