Healthy fats
Walnuts
The nut richest in ALA, a plant-based omega-3.
Nutrition facts
Serving: 30 g (about 14 halves)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Protein | 4.6 g | |
| Carbs | 4.1 g | |
| Fibre | 2 g | 7 % |
| Sugars | 0.8 g | 1 % |
| Fat | 19.6 g | 26 % |
| Saturated fat | 1.8 g | 9 % |
| Sodium | 1 mg | 0 % |
| Copper | 0 mg | 53 % |
| Manganese | 1 mg | 44 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- 30 g of walnuts brings about 2.7 g of ALA, the plant omega-3; conversion of ALA to EPA and DHA is low in humans (a few percent), so walnuts do not replace fatty fish for those two.
- As with almonds, part of the calories is not absorbed: measured in humans, walnuts delivered about 21% less than the label arithmetic predicts.
Preparation
Their polyunsaturated fats go rancid with light and heat: keep them in the fridge or freezer, and taste one before adding them to a recipe, a bitter, sharp walnut is rancid. Lightly toasted, they keep most of their fats.
To mention to a professional
- Tree nuts are a priority allergen in Canada; if you are unsure about a past reaction, consult before reintroducing them.
Sources
- Nuts, walnuts, english
- USDA FoodData Central, SR Legacy (Nuts, walnuts, English, with tocopherols)
- NIH Office of Dietary Supplements, Omega-3 fact sheet (ALA conversion)
- Baer, Gebauer and Novotny, 2016 (Journal of Nutrition, available energy from walnuts in adults)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.