Walnuts: The Secret Nutritional Powerhouse

Live Well Diary Team

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walnuts are healthy

Walnuts are not also highly versatile nuts that offer a rich source of nutrients. Nutrients like a blend of fats, dietary fibre, protein, vitamin E, magnesium and potassium.

This article explores how walnuts can contribute to our health. Incorporating them into the daily diet can be incredibly advantageous, and also on how to include them in meals and snacks, whether enjoying them raw, roasted or as a spread.

Nutritional benefits of walnuts

Walnuts are actually a source of nutrition that warrants greater recognition.

Let us dive into the composition and examine it in detail.

Name Amount Unit

Water 4.07 g
Energy 654 kcal
Energy 2740 kJ
Protein 15.2 g
Total lipid (fat)
Ash 1.78 g
Carbohydrate, by difference 13.7 g
Fiber, total dietary 6.7 g
Sugars, total including NLEA 2.61 g
Sucrose 2.43 g
Glucose 0.08 g
Fructose 0.09 g
Lactose 0 g
Maltose 0 g
Starch 0.06 g
Calcium, Ca 98 mg
Iron, Fe 2.91 mg
Magnesium, Mg 158 mg
Phosphorus, P 346 mg
Potassium, K 441 mg
Sodium, Na 2 mg
Zinc, Zn 3.09 mg
Copper, Cu 1.59 mg
Manganese, Mn 3.41 mg
Selenium, Se 4.9 µg
Vitamin C, total ascorbic acid 1.3 mg
Thiamin 0.341 mg
Riboflavin 0.15 mg
Niacin 1.12 mg
Pantothenic acid 0.57 mg
Vitamin B-6 0.537 mg
Folate, total 98 µg
Folic acid 0 µg
Folate, food 98 µg
Folate, DFE 98 µg
Choline, total 39.2 mg
Betaine 0.3 mg
Vitamin B-12 0 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 1 µg
Retinol 0 µg
Carotene, beta 12 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 20 IU
Lycopene 0 µg
Lutein + zeaxanthin 9 µg
Vitamin E (alpha-tocopherol) 0.7 mg
Vitamin E, added 0 mg
Tocopherol, beta 0.15 mg
Tocopherol, gamma 20.8 mg
Tocopherol, delta 1.89 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg
Vitamin K (phylloquinone) 2.7 µg
Vitamin K (Dihydrophylloquinone) 0 µg

Fatty acids, total saturated 6.13 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 13:0 0 g
SFA 14:0 0 g
SFA 15:0 0 g
SFA 16:0 4.4 g
SFA 17:0 0 g
SFA 18:0 1.66 g
SFA 20:0 0.063 g
SFA 22:0 0 g
SFA 24:0 0 g
Fatty acids, total monounsaturated 8.93 g
MUFA 14:1 0 g
MUFA 16:1 0 g
MUFA 18:1 8.8 g
MUFA 20:1 0.134 g
MUFA 22:1 0 g
MUFA 24:1 c 0 g
Fatty acids, total polyunsaturated 47.2 g
PUFA 18:2 38.1 g
PUFA 18:3 9.08 g
PUFA 18:4 0 g
PUFA 20:2 n-6 c,c 0 g
PUFA 20:3 0 g
PUFA 20:4 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Cholesterol 0 mg
Stigmasterol 0 mg
Campesterol 5 mg
Beta-sitosterol 87 mg
Tryptophan 0.17 g
Threonine 0.596 g
Isoleucine 0.625 g
Leucine 1.17 g
Lysine 0.424 g
Methionine 0.236 g
Cystine 0.208 g
Phenylalanine 0.711 g
Tyrosine 0.406 g
Valine 0.753 g
Arginine 2.28 g
Histidine 0.391 g
Alanine 0.696 g
Aspartic acid 1.83 g
Glutamic acid 2.82 g
Glycine 0.816 g
Proline 0.706 g
Serine 0.934 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

The role of walnuts in promoting heart health

Walnuts are rich in healthy and polyunsaturated fats such as omega-3 fatty acids. Research has consistently demonstrated that these types of fats can decrease cholesterol levels, alleviate inflammation and enhance the health of blood vessels. [2] [3] Ultimately this contributes to a reduced likelihood of developing heart disease.

Walnuts are great for those pursuing a vegetarian or vegan lifestyle.

They are not just rich in fats; they also provide an amount of fibre. Fibre plays a role in keeping the heart healthy by helping to lower cholesterol levels regulate blood sugar, and promote digestion.

It also possesses heart-protective compounds and antioxidants. The antioxidants – vitamin E and flavonoids, play a role in diminishing stress and inflammation. These two factors significantly contribute to the onset of heart disease.

Adding to your meals can supply your body with a wealth of these substances aiding in the overall well-being of your cardiovascular system.

walnuts and cheese

Can improve brain function and cognitive health

These small but mighty nuts are packed with essential nutrients that support optimal brain health. [4]

Polyphenols found in walnuts have been proven to be neuroprotective. These natural compounds derived from plants exhibit inflammatory and antioxidant characteristics aiding in safeguarding brain cells against harm.

Creative and delicious ideas

Walnuts provide a texture and a delectable taste to any recipe. Whether you prefer savoury flavours, there are imaginative and mouthwatering ways to savour these nutritious nuts.

Trail mix: Why not give creating your trail mix a shot? Just combine some walnuts and dried fruits, like raisins or cranberries, and nuts, like almonds or cashews. This nutritious snack is perfect for when you’re on the go or craving an afternoon boost.

Salad toppers: Sprinkle chopped walnuts over your favourite salads for an extra boost of texture and flavour. They pair exceptionally well with leafy greens, fresh fruits, and tangy dressings. Alternatively, make a homemade walnut vinaigrette to drizzle over your salads.

Nut butter: Move over peanut butter. Walnut butter is here to steal the show. Place into a food processor and blend and mix until they achieve a rather smooth and creamy consistency. You can slather this luscious nut spread on a slice of toast or use as a dip, pair it with fruit or mix into smoothies. It’s good to introduce nourishing fats and protein into daily meals.

Baked goods: Add a twist to your favourite baked goods by incorporating walnuts. Make cookies, muffins, or bread. Simply chop some walnuts and mix them into the batter for a crunch and nutty flavour.

Overnight oats: Elevate your morning meal by incorporating walnuts into your oats. Mix oats, milk (or my personal favourite – yoghurt), chia seeds and a generous amount of chopped walnuts.

Put in the fridge overnight, and wake up to a velvety and nourishing breakfast option.

Roasted vegetables: Walnuts help to bring out their sweetness and enhance their flavours. Before placing them in the oven, try tossing some walnuts with vegetables, like Brussels sprouts, sweet potatoes or butternut squash. This will introduce a texture and a hint of nuttiness to your medley of roasted veggies.

walnuts on top of cake

By incorporating walnuts into your diet in creative and delicious ways, you’ll enjoy their fantastic taste and reap their numerous health benefits.


We hope you found our blog post about the nutritional benefits of walnuts enlightening.

Walnuts are a secret powerhouse for boosting your overall health and well-being. From high omega-3 fatty acid content to their impressive array of vitamins and minerals, incorporating walnuts into your diet can significantly impact your overall health.

So why not start adding this superfood to your meals and snacks today?

Make sure to share your loved recipes using walnuts with us. We’re really excited to give them a try!


[1] FoodData Central. (n.d.). Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

[2] Kris-Etherton P. M. (2014). Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. The Journal of nutrition, 144(4 Suppl), 547S–554S. https://doi.org/10.3945/jn.113.182907

[3] Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk. (2021, August 30). American Heart Association. https://newsroom.heart.org/news/eating-walnuts-daily-lowered-bad-cholesterol-and-may-reduce-cardiovascular-disease-risk

[4] Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), 550. https://doi.org/10.3390/nu12020550

Images Used

Photo by YUSUF ARSLAN: https://www.pexels.com/photo/brown-walnuts-3640631/

Photo by Karolina Grabowska: https://www.pexels.com/photo/hands-of-a-woman-arranging-walnuts-on-wooden-board-6660256/

Photo by Eiliv Aceron: https://www.pexels.com/photo/cake-with-walnuts-on-cake-stand-10311435/



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