Walnuts have been a beloved food for thousands of years. They grow in a bronzed shell about the size of a golf ball with a seam around the center. Torn apart the shell at the seam, and inside you will find the bumpy, golden brown nut. Walnut skin sometimes has a slightly bitter flavor, but the nut itself is mild, basic, and a little tangy. Walnuts provide healthy fats, fiber, vitamins and minerals.


1 ounce of walnuts contains:

  • 185 calories
  • 5 grams of monounsaturated fat
  • 7 grams of saturated fat
  • 3 grams of protein
  • 9 carbohydrates
  • 9 grams of fiber
  • 7 grams of sugar


  • Few studies have shown that eating walnuts can help lower LDL (bad) cholesterol, also lower cholesterol overall. Cholesterol can form plaque inside arteries, but eating walnuts can help keep your artery walls healthy.
  • Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
  • Walnut may reduce the risk of a few cancers. This may help reduce the risk of hormone-related cancers, specifically breast and prostate cancers.
  • Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
  • Walnuts not only nourish you but also the beneficial bacteria that live in your gut. This supports the health of your gut and can help reduce disease risk.
  • Walnut controls appetite and hunger which help to control proper weight.
  • Walnuts may help to manage type 2 diabetes and lower the risk.
  • Some studies show that eating 1 ounce (28 grams) of nuts daily, including walnuts as part of a healthy diet can help control high blood pressure.
  • Walnuts contain nutrients that can help protect the brain from damaging inflammation and support good brain function. It this very good for pregnant women.
  • Daily 1.5-ounce (43-gram) portion of walnuts can help to lower the harmful cholesterol and triglyceride levels, which contribute to heart disease risk.

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