A handful of walnuts a day is good for weight loss, despite having 185 calories per serving. Fiber, protein, healthy fats, minerals, B vitamins, and antioxidants in walnuts improve body composition, burn belly fat, and control energy intake.
Overconsumption of walnuts can make you fat, though. Eat only reasonable amounts as part of a balanced, energy-restricted diet for weight loss.
Table of Contents
- Are Walnuts a healthy snack for Weight Loss?
- Are Walnuts fattening?
- How many Walnuts can I eat a day for Weight Loss?
- Are Walnuts part of the Mediterranean Diet?
- How to eat Walnuts for Weight Loss?
- What’s the best time of the day to eat Walnuts for weight loss?
- Dangers of eating Walnuts
- Are they worth the cost?
- Tips for buying & storing Walnuts
- Are Walnuts better for Weight Loss than other Nuts?
- 12+1 Myths about Walnuts & Weight Loss
- 18+1 Fun facts
Are Walnuts a healthy snack for Weight Loss?
Walnut consumption, as part of a low-calorie, balanced diet supports weight loss and might even promote favorable effects on LDL cholesterol, systolic blood pressure, and other cardiovascular risks.[1,2]
They’re among the most nutrient-dense foods you can eat every day. Vitamins and minerals in walnuts play a beneficial role in good health and weight loss.
| Nutrient | Amount (per 100g) | Amount (per 1oz) | % DV (per 1oz) |
|---|---|---|---|
| calories | 654 | 185,4 | 9,3% |
| protein (g) | 15,2 | 4,3 | |
| fat (g) | 65,2 | 18,5 | 24% |
| carbs (g) | 13,7 | 3,9 | |
| fiber (g) | 6.7 | 1.9 | 5.4% |
| copper (mg) | 1,59 | 0,5 | 50,1% |
| manganese (mg) | 3,41 | 1,0 | 42% |
| phosphorus (mg) | 346 | 98,1 | 14,0% |
| magnesium (mg) | 158 | 44,8 | 10,7% |
| vitamin B6 (mg) | 0,537 | 0,2 | 9% |
| thiamine (mg) | 0,341 | 0,1 | 8,1% |
| zinc (mg) | 3,09 | 0,9 | 8% |
| folate (mcg) | 98 | 27,8 | 6,9% |
| iron (mg) | 2,91 | 0,8 | 4,6% |
| riboflavin (mg) | 0,15 | 0,04 | 3,3% |
| pantothenic acid (mg) | 0,57 | 0,2 | 3,2% |
| calcium (mg) | 98 | 27,8 | 2,8% |
| potassium (mg) | 441 | 125,0 | 2,7% |
| selenium (mcg) | 4,9 | 1,4 | 2,5% |
| choline (mg) | 39,2 | 11,1 | 2% |
| niacin (mg) | 1,12 | 0,3 | 2% |
We don’t absorb all Calories of Walnuts
Walnuts are high in calories. They have 654 calories per 100g. One ounce (about 7 whole walnuts or 14 halves) has 185 calories! That’s 9% of the energy intake for a 2,000-calorie diet.
The calorie content can significantly vary among walnut varieties:
- English Walnut (Persian Walnut): This is the most widely available and commercially grown variety. They have a smooth, light brown shell and a plump, flavorful kernel. (Calories: 654 per 100g)
- Black Walnut: Native to North America, black walnuts have a darker, rounder shell with a more textured surface. Their kernels are slightly smaller than English walnuts and have a richer, nuttier flavor. (Calories: 619 per 100g)
- Japanese Walnut: These walnuts have a distinctive elongated shape and a lighter-colored shell compared to black walnuts. The kernels are known for their sweetness and mild flavor. (Calories: 673 per 100g)
| Amount | Calories black walnut | Calories English walnuts |
|---|---|---|
| 100g | 619 | 654 |
| 1 oz (7 walnuts) | 175 | 185 |
| 10 walnuts | 251 | 625 |
| 5 walnuts | 125 | 132 |
| 4 walnuts | 100 | 106 |
| 3 walnuts | 75 | 79 |
| 2 walnuts | 50 | 53 |
| 1 walnut | 25 | 26 |
About 85% of calories of walnuts come from fat. English walnuts have more calories because they have a higher fat content. They have almost 10% more fat than black walnuts. The other calories come mainly from protein. Walnuts have low amounts of carbs and sugar.
All walnut products have many calories:
- Walnut butter is also particularly high in calories. It contains 625 calories per 100g or 200 calories per serving (2 tbsp). [BUY here]
- Walnut flour has 667 calories per 100g or 100 calories per 3 tbsp. [BUY here]
- Walnut oil has 884 calories per 100g or 120 calories per tbsp! [BUY here]
All food recipes containing walnuts are high in calories.
| Food | Calories per 100g |
|---|---|
| granola | 470 |
| cookies | 465 |
| brownie | 420 |
| soft cake | 335 |
| bread | 260 |
| salad | 185 |
Most walnut varieties contain a similar calorie content per 100g, ranging from around 610 to 700 calories.
Although walnuts are high in calories, we absorb only a small percentage of them. Many calories of walnuts are burnt during digestion or lost due to incomplete chewing.[4,5]
Walnuts, like many nuts and seeds, have a tough outer cell wall made of cellulose and lignin. Our digestive system cannot break down these complex fibers completely. As a consequence, some of the fat and other nutrients trapped within these cells pass through our digestive system undigested and are eventually excreted. This reduces the total number of calories our bodies actually absorb from the walnuts.
This means a 1-ounce serving of walnuts (around 185 calories based on the label) might actually translate to 140-150 calories absorbed by your body.
The calorie count on food labels is still a valuable guideline. While we might not absorb all the listed calories, walnuts remain a concentrated source of energy due to their high fat content. It’s important to factor them into your daily calorie intake for weight management.
We absorb only 79% of calories of walnuts.[6]
Glucose Control
Walnuts, particularly when consumed with a carbohydrate-rich meal, can help slow down the absorption of glucose into the bloodstream.
They don’t spike blood sugar levels, as they have a very low glycemic index of 15. Foods with a glycemic index lower than 55 cause a slow and gradual rise in blood sugar levels.
Moreover, walnuts might improve insulin sensitivity, which helps your body utilize glucose more effectively. This could lead to better blood sugar control after a meal.
Stable blood sugar levels can help reduce cravings for high-calorie, sugary snacks between meals, supporting overall calorie control and weight management. They promote feelings of fullness and satisfaction after meals, reducing the likelihood of overeating and aiding in portion control.
People with diabetes could regularly consume walnuts. In fact, they seem to reduce cardiovascular risk indices in diabetes.[7]
People on keto can also eat walnuts. They typically can consume between 20–50 grams of net carbs per day depending on your individual needs and goals. One ounce of walnuts has less than 1 gram of sugar.
Walnuts promote satiety
A handful of walnuts provides 1.9 grams of fiber or almost 7% of the Daily Value. 5 walnuts have 1.36 grams of fiber or almost 5% DV.
Actually, all walnut products are rich in fiber:
| Product | Fiber per 100g | % DV (serving) |
|---|---|---|
| Walnut Flour | 6.7 grams | 4% |
| Walnut Butter | 6.3 grams | 6% |
| Walnut Bread | 2-4 grams | 3-6% |
Walnuts are a good source of both soluble and insoluble fiber. They’re about 80% insoluble fiber and only 20% soluble fiber.
Soluble fiber absorbs water in your digestive system, forming a gel-like substance that slows down the passage of food through your gut. This delays stomach emptying and keeps you feeling fuller for longer.
Insoluble fiber, on the other hand, adds bulk to your stool, promoting regularity and helping you feel satisfied after a meal.
Research suggests that both soluble and insoluble fiber play a role in satiety, and including a variety of fiber sources in your diet is beneficial for overall gut health and digestion.
Healthy fats, like those abundant in walnuts (monounsaturated and polyunsaturated), can promote satiety by triggering the release of hormones like cholecystokinin and peptide YY that signal fullness to the brain.
The combination of fiber and healthy fats in walnuts can help regulate blood sugar levels. Stable blood sugar is associated with reduced hunger pangs and cravings, potentially aiding weight management efforts.
Healthy fats
The Dietary Guidelines for Americans 2020-2025 recommend a range of 20-35% of your daily calories from fat.
Aim for at least 20% of calories from fat. Fat plays a crucial role in hormone production, nutrient absorption, and satiety.
35% is considered the upper limit for most healthy adults. Exceeding this can contribute to weight gain and other health problems.
Focus on consuming healthy fats like polyunsaturated fats (found in fatty fish, walnuts, flaxseeds) and monounsaturated fats (found in avocados, olive oil).
Limit unhealthy fats like saturated fats (found in red meat, full-fat dairy) and trans fats (found in processed foods).
There’s some limited evidence suggesting that monounsaturated fats might increase fat burning and decrease abdominal fat, although more research is needed.
Ensure a balanced diet that incorporates other macronutrients like carbs and protein alongside healthy fats.
Antioxidants
Walnuts are considered a good source of various antioxidants, including polyphenols like ellagic acid and tannins. Among the most potent constituents of walnuts are the ellagitannins, primarily pedunculagin.[8]
Walnuts contain more than 20 mmol antioxidants per 100g, mostly in the walnut pellicles.[9]
Consuming walnuts every day helps maintain a high antioxidant status in the body.[10]
These compounds support gut health and immune responses and have anti-inflammatory properties. They can help scavenge harmful free radicals in the body.
Chronic inflammation is linked to various health issues, including obesity. Antioxidants can help reduce inflammation throughout the body, potentially creating a more favorable environment for weight management.
Certain antioxidants might influence hormones associated with appetite control, potentially reducing cravings and aiding weight management efforts.
Additionally, antioxidants might enhance metabolic function to a small degree.
Walnuts have the highest antioxidant content per serving size among thousands of other common foods. They’re second only to blackberries. Walnuts have about 3.68 mmol of antioxidants per 1 oz.[4]
Gut health
Walnut consumption contributes in a positive way to the gut microbiota. They have a prebiotic potential and promote the growth of beneficial bacteria.
A healthy gut microbiome can be a significant factor in your weight management journey.
Nutrient Absorption and Metabolism: The gut bacteria help break down and absorb nutrients from your food. Different types of bacteria have varying metabolic efficiencies, and some might be more adept at extracting energy from food, potentially contributing to weight gain. A balanced gut microbiome with a higher abundance of beneficial bacteria is believed to promote more efficient nutrient utilization and potentially reduce the storage of excess calories as fat.
Short-Chain Fatty Acids (SCFAs): Beneficial gut bacteria ferment dietary fiber, producing SCFAs like acetate, butyrate, and propionate. These SCFAs can stimulate the release of hormones like GLP-1 that signal satiety to the brain, potentially reducing calorie intake. SCFAs might influence metabolism and gene expression, potentially promoting fat burning and reducing fat storage.
Omega-3s
Most noteworthy, walnuts are among the richest foods in omega-3s. Omega-3s are beneficial for weight loss and improved body composition. For instance, they’re involved in the synthesis of leptin. This hormone regulates appetite and energy balance. Also, omega-3s may help obese people on a weight-loss diet burn more belly fat.[11]
Walnuts have between 2.6 and 9.1 grams of omega-3 fatty acids per 100g, depending on the variety.
English walnuts are the richest walnut variety in omega-3s. They have 9.08 grams of omega-3s per 100g:
- a handful provides 2.57 grams of omega-3s or 160% DV
- a walnut has 0.37 grams of omega-3s or 23% DV
Walnut oil is also particularly rich in omega-3s, containing 10.4 grams of omega-3s per 100g. A tbsp of walnut oil provides 88% DV while a tsp provides 29% DV.
Walnut flour is also high in omega-3s. It contains approximately 11 grams of omega-3s per 100g!
Walnuts are the richest nuts in omega-3s. A serving of pecans and pine nuts provides only 17% and 16% DV, respectively. Pistachios have some omega-3s as well. Other nuts have lower amounts of omega-3s.
The human body absorbs most of the omega-3s. The absorption rate is about 95%. Prefer to consume walnuts and other omega-3-rich foods with a fat-rich meal. Fat increases the absorption rates of omega-3s.
Although walnuts are particularly high in omega-3s, they shouldn’t be the only source of omega-3s. We have to consume foods with DHA and EPA (from fish) as well. According to the 2015–2020 Dietary Guidelines for Americans, we should consume at least 250 mg of EPA and DHA a day. This dose is the equivalent of eating seafood twice a week.[8]
Walnuts protect the Brain
The human brain is nearly 60% fat. So, it is no surprise that essential fatty acids are among the most crucial compounds for good brain health. As the human body can’t synthesize essential fatty acids, we should get them from food. Above all, omega-3 fatty acids are vital for brain development and for proper brain function.
Essential fatty acids are part of both the synthesis and function of brain neurotransmitters. Brain neurotransmitters are responsible for the communication between cells.
Therefore, consuming adequate amounts of omega-3s may improve cognitive performance in adults and prevent age-related cognitive decline.
Copper
Walnuts are packed with copper with just a handful providing 50% of the recommended daily intake.
Adequate intakes support weight loss, as it’s a cofactor for enzymes involved in carbohydrate and fat metabolism. It influences how efficiently your body processes energy from food.
Moreover, copper might improve insulin sensitivity, which helps your body utilize glucose more effectively. This could lead to better blood sugar control and potentially less fat storage.
Manganese
The second mineral found abundant in walnuts is manganese with a handful providing 42% DV.
Manganese acts as a cofactor for various enzymes involved in metabolism, including those involved in processing carbs, fats, and amino acids. Adequate manganese intake could ensure these metabolic processes function optimally, potentially influencing weight management.
Manganese plays a role in the production of thyroxine, a thyroid hormone that regulates metabolism. Deficiency can lead to hypothyroidism, which can contribute to weight gain and sluggish metabolism.
If manganese deficiency is present, correcting it might lead to improved metabolic function and potentially aid weight loss efforts. However, manganese deficiency is rare in developed countries with balanced diets.
Phosphorus
Walnuts are among the best dietary sources of phosphorus with 14% DV per serving.
Phosphorus is a vital mineral involved in numerous bodily processes, including energy metabolism, bone health, and cell function.
High phosphorus intake might influence appetite hormones in overweight and obese adults, leading to a temporary decrease in hunger.
High doses of phosphorus might improve diet-induced thermogenesis, the increase in calorie burning after eating.[12]
Iron
Walnuts contain decent amounts of iron. A handful provides 0.83 mg of iron which is 4.6% DV.
Iron is a vital component of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout your body. Oxygen is essential for various bodily functions, including energy production.
Severe iron deficiency can lead to fatigue and reduced energy levels, which might indirectly hinder physical activity and potentially contribute to weight gain. Addressing iron deficiency through dietary changes or supplements, if necessary, can improve energy levels and indirectly support weight management efforts by allowing you to be more active.
| Product | Serving Size | Iron (mg) | %DV |
|---|---|---|---|
| Walnut Flour | 3 tbsp | 0.4 | 2% |
| Walnut Butter | 2 tbsp | 1 | 5.5% |
| Walnut Oil | 1 tbsp | 0 | 0% |
Magnesium
Walnuts are excellent dietary sources of magnesium, providing almost 50% DV per 100g.
Magnesium plays a role in insulin sensitivity, which helps your body use glucose for energy effectively. This can lead to more stable blood sugar levels, potentially reducing cravings and overeating.
Also, it might have a slight thermogenic effect, meaning it helps your body burn a small amount of extra calories.
Chronic stress can contribute to weight gain by promoting unhealthy eating habits. Magnesium has calming properties and may help manage stress levels, leading to more mindful eating choices.
Additionally, magnesium is involved in protein synthesis, the process by which your body builds and repairs muscle tissue. Adequate magnesium intake can support muscle growth and recovery, which is crucial for building and maintaining a lean physique.
Walnuts with almost 11% DV per serving contribute to the daily intake.
B Vitamins
Vitamin B6 (Pyridoxine) is involved in protein and fat metabolism, aiding the body’s ability to convert these nutrients into energy. This can potentially help ensure your body uses energy efficiently and doesn’t store excess calories as fat. It might play a role in regulating appetite hormones, potentially reducing hunger and cravings.
Pantothenic Acid is a component of Coenzyme A (CoA), a crucial molecule involved in converting food into energy. Adequate pantothenic acid intake ensures your body efficiently utilizes calories from food, potentially reducing fat storage.
Riboflavin (Vitamin B2) plays a role in energy production from carbs, fats, and proteins. Efficient energy metabolism can help prevent excess calorie storage as fat.
Niacin (Vitamin B3) is involved in breaking down fatty acids for energy production. This can potentially increase calorie burning and contribute to weight management, although the effects might be modest.
Folate (Vitamin B9) is essential for metabolizing various nutrients, including fats. Adequate folate intake can ensure your body efficiently uses dietary fats for energy, potentially reducing fat storage. Folate deficiency has been linked to increased inflammation, which can contribute to weight gain. Maintaining healthy folate levels might create a more favorable environment for weight management.
Folate protects your heart
Homocysteine is an amino acid produced during protein breakdown. High levels of homocysteine in the blood are a potential risk factor for heart disease. Folate is involved in the breakdown and processing of homocysteine, converting it back into beneficial molecules.
Restrictive diets, especially those lacking fruits, vegetables, and whole grains, can increase the risk of folate deficiency.
Stimulate Collagen synthesis
Collagen can be a source of protein, which is important for satiety and muscle support during dieting.
During weight loss, especially with calorie restriction, some muscle loss can occur. Collagen is a major component of muscle tissue. It might help preserve muscle mass during dieting. Muscle tissue burns more calories at rest than fat tissue, so preserving muscle mass can contribute to a higher metabolic rate.
Collagen is the most abundant protein in the skin. It provides structure, strength, and elasticity, keeping skin firm and youthful-looking. Rapid weight loss can put stress on the body, potentially leading to a decrease in collagen production. This can contribute to looser, sagging skin.
Omega-3s, copper, iron, and protein in walnuts stimulate collagen synthesis.
Aim for gradual and sustainable weight loss through a healthy diet and exercise. This can help minimize the stress on your body and potentially support collagen production.
The role of Crunchiness in Weight Loss
When you chew food thoroughly, your body receives more signals from stretch receptors in your stomach and gut, which can contribute to feelings of fullness. This can help you feel satisfied with a smaller portion of food, potentially reducing overall calorie intake.
Crunchy foods naturally take longer to chew compared to soft foods. This can slow down your eating pace, allowing your body more time to register satiety signals and potentially preventing overeating.
The act of mindful eating, focusing on the experience of chewing and savoring your food, can be enhanced by crunchy textures. This can lead to a more conscious approach to eating and potentially better portion control.
Chewing crunchy walnuts can promote satiety and potentially reduce calorie intake.
Are Walnuts fattening?
Walnut consumption won’t make you fat if you consume fewer calories than you burn. Portion control is necessary. We should avoid consuming high amounts of calorie-dense foods like nuts.[13]
Walnut consumption can slightly increase body weight and fat mass. But only if you consume more calories than you burn. If you eat walnuts without increasing energy intake, you can actually lose weight and even preserve lean mass.[14,15]
What happens if you eat a lot of walnuts?
Eating a lot of walnuts, despite their health benefits, can lead to weight gain if you’re not mindful of portion sizes. Walnuts are delicious and can be easy to overeat, especially due to their small size and satisfying crunch.
Should I avoid using walnuts in recipes?
No, you don’t necessarily need to avoid walnuts in recipes while dieting for weight loss. Walnuts offer essential nutrients like vitamins, minerals, and antioxidants that support overall health.
Be aware of how much you’re using in recipes and avoid using excessive amounts. Consider measuring out a pre-portioned amount of walnuts before incorporating them into your dish.
Use chopped walnuts to replace unhealthy fats like butter or cheese in some recipes. This can add flavor and healthy fats while potentially reducing overall calorie content.
How to prevent overeating Walnuts?
Walnuts are a delicious and nutritious food, but with their high calorie content, it’s easy to go overboard. Here are some tips to help you enjoy walnuts in moderation and avoid overeating:
Portion Control:
- Measure It Out: Pre-portion your walnuts using a measuring cup or scale (around 1 ounce or 28 grams). This helps avoid mindless snacking directly from the bag.
- Single Serving Containers: Divide walnuts into individual containers or snack bags for on-the-go convenience and portion control.
- Pair Wisely: Combine walnuts with other healthy snacks like fruits, yogurt, or vegetables to create a balanced and more filling option.
- Top it Off: Sprinkle a small amount of chopped walnuts on salads, oatmeal, or yogurt for added flavor and texture without adding a large portion.
- Read Food Labels: Be mindful of added walnuts in processed foods like trail mix or granola bars. Factor these in when calculating your daily nut intake.
Mindful Eating:
- Slow Down: Savor the taste and texture of each walnut by eating them slowly and mindfully. This allows your body time to register satiety signals.
- Distraction-Free Eating: Avoid eating walnuts while watching TV, working on your computer, or driving. This can lead to mindless munching.
- Listen to Your Body: Pay attention to your hunger cues. Eat walnuts when you’re truly hungry and stop when you’re comfortably full.
- Plan Your Snacks: Schedule your walnut snacks in advance and stick to pre-portioned servings. Avoid unplanned snacking.
Alternatives and Strategies:
- Substitute Other Nuts: Rotate walnuts with other healthy nuts like almonds or pistachios, offering variety and potentially helping manage portion control.
- Freeze Portions: Freeze pre-portioned walnuts for a quick and satisfying snack when cravings strike. Frozen walnuts require more chewing, potentially promoting satiety.
- Crush or Chop: Crushing or chopping walnuts before adding them to your food can enhance flavor and make them feel more voluminous, potentially leading to using less.
- Spice it Up: Experiment with different spices and herbs to add flavor variety to walnuts, making you less likely to overeat for the sake of taste.
Remember, consistency is key. By incorporating these tips into your routine, you can enjoy the benefits of walnuts without overdoing it and maintain your weight loss or healthy eating goals.
Kitchen Hack
Store walnuts in an opaque container or pantry, out of sight and out of mind to reduce temptation throughout the day.
How many Walnuts can I eat a day for Weight Loss?
A typical serving recommendation is around 1 ounce (28 grams) of walnuts, which offers a good balance of nutrients and healthy fats without exceeding calorie needs. This portion is equivalent to 7 whole walnuts or 14 halves. It has 185 calories.
This serving size as part of a balanced diet is rather unlikely to make you gain weight. According to a study, even 2 ounces (56 grams) a day, being the equivalent to ≈15% of daily energy requirements didn’t increase the waist circumference and waist-to-hip ratio of participants.[16]
According to another study, the daily consumption of 10 whole walnuts (43 grams) improved the lipid profile of participants.[17]
Can I eat 20 walnuts a day?
As walnuts are high-energy foods, we should be cautious with portion sizes. As a rule of thumb, most people who follow a sedentary life and want to lose weight could eat up a a handful of walnuts a day as part of a well-balanced, energy-restricted diet.
Only active people or athletes could eat higher amounts. Long-distance endurance athletes or bodybuilding athletes in the bulking phase could eat more than 20 walnuts a day and still maintain a lean physique.
What happens if we eat 10 walnuts daily?
As part of a balanced, calorie-controlled diet for weight loss, eating 10 walnuts daily (around 265 calories) can be beneficial for losing body weight, reducing waist circumference, and improving body composition. But be mindful of exceeding your daily calorie needs. For most people, lower amounts of 4-7 walnuts a day are preferred.
Can Seniors & Kids eat 7 walnuts every day?
Yes, 7 walnuts is a safe amount for most seniors and kids to consume every day, assuming no allergies.
Digestion might slow down with age. Start with a smaller amount and see how they tolerate it.
Ensure proper chewing to avoid choking hazards. Consider chopping walnuts for younger children. Factor the walnuts into their overall calorie needs. 7 walnuts might be a higher proportion of a child’s daily intake compared to an adult.
Are Walnuts part of the Mediterranean Diet?
Yes, walnuts have been an integral part of the Mediterranean diet for centuries. They are native to regions around the Mediterranean Sea, particularly in countries like Greece, Italy, Turkey, and Spain, where they have been cultivated since ancient times.
Walnuts have a long history in Mediterranean cuisine and agriculture, valued for their nutritional benefits and versatility in cooking.
In the Mediterranean diet, walnuts are commonly eaten raw, added to salads, incorporated into sauces like pesto, or used in traditional baked goods and desserts.
Walnut trees thrive in the Mediterranean climate, making them a locally grown, sustainable food that has been enjoyed for millennia in the region.
How to eat Walnuts for Weight Loss?
With Protein sources
Protein is known for its satiating effects, helping you feel fuller for longer and potentially reducing cravings. It plays a crucial role in building and maintaining muscle mass. Muscle tissue burns more calories at rest, even when you’re not actively exercising, contributing to fat burning.
Moreover, consuming protein can slightly increase your metabolic rate, helping you burn more calories throughout the day.
The combination of healthy fats, fiber, and protein can significantly boost feelings of fullness, potentially leading to a reduced calorie intake overall.[18]
Most walnut varieties have 15.2 grams of protein per 100g or 4.3 grams of protein per handful (about 7 walnuts). A single walnut contains slightly less than 1 gram of protein.
Walnuts aren’t a complete protein. They don’t contain all essential amino acids. They contain a relatively low content of lysine and methionine! However, they’re considered a great plant-based protein source because they have adequate amounts of most essential amino acids.
| grams per 100g | |
| Histidine | 2.38 |
| Leucine | 7.13 |
| Lysine | 2.58 |
| Methionine | 1.16 |
| Phenylalanine | 4.94 |
| Threonine | 3.58 |
| Valine | 4.18 |
| Isoleucine | 3.28 |
We should consume foods high in methionine and lysine with walnuts to get all essential amino acids.
foods rich in Methionine: Beans, quinoa, tofu, Brazil nuts, hemp, pumpkin, and chia seeds are great plant-based foods high in methionine!
foods rich in Lysine: Spinach, green peas, soybeans, tofu, edamame, lentils, navy, white, red kidney, and pinto beans are common plant-based sources of lysine.
All animal-derived foods are rich in methionine and lysine.
Walnuts have a low-to-moderate protein bioavailability. Actually, walnuts are not a quality source of protein as compared to animal-derived protein. The protein digestibility score of raw walnuts is about 86%. For comparison, eggs, beef, or casein protein have a very high protein digestibility score of 98%. These are three of the best dietary sources of protein.[3]
Do other Nuts have more Protein than walnuts?
Most common walnut varieties have a moderate protein content as compared to other popular nuts. They have 40% less protein than peanuts, which are the richest nuts in protein. Only black walnuts have a similar protein content to peanuts!
| protein (grams per 100g) | protein (grams per serving) | |
|---|---|---|
| peanuts | 25.2 | 7.1 |
| almonds | 21.2 | 6 |
| pistachios | 20.2 | 5.7 |
| cashews | 15.3 | 4.3 |
| hazelnuts | 15 | 4.3 |
| walnuts | 15.2 | 4.3 |
| Brazil nuts | 14.3 | 4.1 |
| pine nuts | 13.7 | 3.9 |
| pecans | 9.2 | 2.6 |
| macadamia nuts | 7.8 | 2.2 |
| chestnuts | 6.4 | 1.8 |
Recipe ideas
Walnut and Cranberry Granola Bars (10g protein per bar): Combine rolled oats, chopped walnuts, dried cranberries, honey, and melted butter. Bake into bars for a protein-packed snack.
Walnut-crusted Salmon with Roasted Vegetables (30g protein): Salmon is a great source of protein, and walnuts add a delicious crunch. Coat salmon in a walnut and herb mixture, bake, and serve with roasted vegetables like broccoli and asparagus.
Walnut and Quinoa Salad (15g protein): Combine cooked quinoa, chopped walnuts, crumbled feta cheese, chopped vegetables (cucumber, tomato, red onion), and a lemon vinaigrette dressing.
Creamy Walnut Pasta with Spinach and Chicken (25g protein): Sauté chicken and spinach, blend ricotta cheese, walnuts, and parmesan cheese for a creamy sauce, and toss with cooked pasta.
Overnight Oats with Walnuts and Berries (10g protein): Combine rolled oats, yogurt, milk, chia seeds, chopped walnuts, and berries in a jar. Refrigerate overnight for a protein-packed breakfast. I add frozen strawberries with no added sugar. Strawberries are among the healthiest foods you can eat every day for weight loss.
Roasted Butternut Squash with Walnut Pesto (12g protein): Roast cubed butternut squash. Blend basil, pine nuts (or walnuts), olive oil, parmesan cheese, and garlic for a pesto topping.
Yogurt Parfait with Walnuts and Chia Seeds (15g protein): Layer yogurt, granola, chopped walnuts, chia seeds, and berries for a delicious and nutritious breakfast parfait.
Vegan dishes
Walnut and Lentil Burgers (18g protein per burger): Combine cooked lentils, mashed sweet potato, chopped walnuts, breadcrumbs, and spices. Form into patties, pan-fry, or bake. Serve on buns with your favorite toppings.
Spiced Walnut and Chickpea Curry (18g protein): Sauté vegetables like onions, peppers, and carrots. Add spices (curry powder, turmeric, garam masala), chickpeas, chopped walnuts, and coconut milk. Simmer for a flavorful and protein-rich curry.
Trail Mix with Walnuts, Dark Chocolate, and Dried Cranberries (10g protein per ¼ cup): A great on-the-go snack with a mix of nuts, dried fruit, and dark chocolate for a protein and fiber boost.
These are estimations, and actual protein content can vary depending on ingredients and portion sizes.
With Iron-rich foods
Iron deficiency is the most prevalent single micronutrient deficiency worldwide and it has been assossiated with obesity.[19]
Walnuts contain some iron (~5% DV per serving) but this isn’t enough. We absorb only a small percentage of iron of walnuts. Phytates and polyphenols in plant-based foods inhibit its absorption. The bioavailability of iron from vegetarian diets is between 5% and 12%.[20,21]
On the contrary, the bioavailability of iron from mixed diets is up to 18%. Thus, vegans, vegetarians, or people who follow a plant-based diet should consume 1.8 times more iron than people who eat meat and other animal-derived foods.
| Improve Iron absorption | |
| Vitamin C | Vitamin C can increase nonheme iron absorption up to 270%. There is no need to take vitamin C supplements. There are many foods high in vitamin C |
| Honey | Honey could increase iron levels by 20%. |
| Soaking | Soaking iron-rich seeds, nuts, and grains increases iron solubility, as the germination process eliminates the phytate content. |
| Inhibit Iron absorption | |
| Calcium | High amounts of calcium from supplements may inhibit iron absorption |
| Coffee Tea Wine | Avoid drinking too much coffee, tea, or red wine when consuming foods high in iron. These beverages contain high amounts of polyphenols, which bind to iron in the intestine, inhibiting its absorption. |
Common foods high in iron are meat, poultry, fish, eggs, whole grains, nuts, seeds, legumes, beans, potatoes, chocolate, and certain vegetables and fruits (e.g. avocado).
Actually, the regular consumption of beans is an easy way to significantly increase your iron intake. For instance, a serving of green peas, soy, lentils, and chickpeas provides between 25 and 50% of the DV!
Dried fruits, such as goji berries, dates, raisins, and prunes are great dietary sources of iron as well.
Furthermore, you could consume fortified foods to boost your daily iron intake. Iron in fortified foods is highly bioavailable. Many cereals are enriched with iron.
Recipe ideas
Main Courses:
- Spiced Lentil and Walnut Shepherd’s Pie (30 mg iron): Combine cooked lentils with chopped vegetables (carrots, peas, corn), spices (cumin, coriander), and tomato sauce. Top with mashed potatoes and sprinkle with chopped walnuts before baking.
- Walnut-crusted Tuna Steaks with Lemon-Herb Quinoa (25 mg iron): Coat tuna steaks in a mixture of crushed walnuts, breadcrumbs, and herbs. Cook quinoa and toss with chopped vegetables (tomatoes, cucumber) and a lemon vinaigrette dressing. Serve alongside the tuna.
- Stir-Fried Chicken with Broccoli and Walnuts (20 mg iron): Stir fry chicken strips with broccoli florets, chopped red bell pepper, and a sauce made with soy sauce, ginger, garlic, and honey. Garnish with chopped walnuts for added texture and iron.
Salads:
- Spinach, Walnut, and Goat Cheese Salad with Berries (10 mg iron): Combine baby spinach, crumbled goat cheese, chopped walnuts, and a variety of berries (strawberries, blueberries). Dress with a balsamic vinaigrette.
- Quinoa Salad with Roasted Beets, Walnuts, and Feta (15 mg iron): Roast cubed beets with olive oil and herbs. Combine cooked quinoa, crumbled feta cheese, chopped walnuts, and a lemon vinaigrette dressing with the roasted beets. You should regularly eat quinoa while dieting. It’s a superfood.
Snacks:
- Walnut and Dried Apricot Trail Mix (5 mg iron): Combine walnuts, dried apricots, raisins, and a few dark chocolate chips for a satisfying and iron-boosting snack mix.
- Yogurt Parfait with Granola, Walnuts, and Berries (5 mg iron): Layer yogurt, granola with chopped walnuts, and a variety of berries (strawberries, raspberries) in a glass for a protein-packed and iron-rich snack. Raspberries contain a unique antioxidant compound that stimulates fat burn!
With Calcium sources
Some studies suggest calcium might play a role in increasing lipolysis, the process of breaking down fat stores in the body, potentially leading to increased fat burning.
Calcium may enhance feelings of fullness, potentially reducing calorie intake throughout the day.
Don’t forget that maintaining adequate calcium intake is crucial for strong bones which is important for overall health and mobility, which can indirectly support weight management activities.
Walnuts contain between 61 and 98 mg of calcium per 100g, depending on the variety. A handful provides almost 3% DV.
English walnuts have the highest calcium content than other walnut varieties
Due to their high phytic acid content (up to 6.7 grams per 100g of dry weight), walnuts have a low calcium bioavailability. Phytic acid binds to minerals, including calcium, making them unavailable to the body.[22]
High amounts of caffeine, phosphorus, and oxalates (found mainly in spinach, collard greens, sweet potatoes, rhubarb, and beans) can decrease calcium absorption as well. That’s another reason why you should avoid drinking tea, coffee, energy drinks, or other caffeinated beverages with walnuts.
Recipe ideas
Main Courses:
- Salmon with Creamy Spinach and Walnut Pesto (200mg calcium): Bake salmon and blend spinach, ricotta cheese, walnuts, parmesan cheese, and garlic for a creamy pesto sauce to top the fish.
- Lentil and Walnut Burgers with Tahini Sauce (100mg calcium, 18g protein per serving): Combine cooked lentils, mashed sweet potato, chopped walnuts, breadcrumbs, and spices. Form into patties, pan-fry, or bake. Serve on buns with a tahini sauce made with tahini paste, lemon juice, and water. Tahini is the richest vegan food in calcium!
- Creamy Tomato Pasta with White Beans and Walnuts (250mg calcium, 20g protein per serving): Sauté chopped vegetables like onions and garlic. Add crushed tomatoes, cooked cannellini beans (good source of calcium), vegetable broth, and simmer. Toss with cooked pasta, top with chopped walnuts, and a drizzle of olive oil.
Salads:
- Kale Salad with Goat Cheese, Walnuts, and Dried Cranberries (150mg calcium, 10g protein per serving): Combine chopped kale, crumbled goat cheese, chopped walnuts, dried cranberries, and a balsamic vinaigrette dressing.
- Edamame Salad with Walnuts and Sesame Ginger Dressing (100mg calcium, 15g protein per serving): Combine cooked edamame (rich in calcium), chopped cucumber, red onion, chopped walnuts, and a sesame ginger dressing.
- Arugula Salad with Pears, Walnuts, and Blue Cheese (120mg calcium, 8g protein per serving): Toss arugula with sliced pears, crumbled blue cheese, chopped walnuts, and a honey balsamic vinaigrette.
Snacks and Appetizers:
- Yogurt Parfait with Granola, Walnuts, and Berries (200mg calcium, 15g protein per serving): My favorite everyday snack! Layer yogurt, granola with chopped walnuts, and a variety of berries (strawberries, raspberries) in a glass for a protein-packed and calcium-rich snack.
- Trail Mix with Walnuts, Dark Chocolate Chunks, and Dried Figs (50mg calcium, 10g protein per ¼ cup): A satisfying snack mix with a combination of walnuts, dark chocolate (contains a small amount of calcium), dried figs (good source of calcium), and other dried fruits and nuts. Dried figs are a nutrient-dense food that can help you lose those extra pounds.
Sides:
- Roasted Brussels Sprouts with Balsamic Glaze and Walnuts (75mg calcium, 4g protein per serving): Toss Brussels sprouts with olive oil, balsamic vinegar, and spices. Roast until tender. Drizzle with a balsamic glaze and sprinkle with chopped walnuts before serving.
- Creamy Cauliflower Rice with Parmesan and Walnuts (100mg calcium, 5g protein per serving): Pulse cauliflower florets in a food processor to resemble rice. Sauté with olive oil and garlic. Add vegetable broth and simmer until tender. Stir in grated parmesan cheese and top with chopped walnuts.
With other Omega-3-rich foods
Although walnuts are packed with omega-3s, their consumption with seafood (also rich in high-quality omega-3s: DHA & EPA) has more health benefits.
According to a study, eating walnuts with fish is more effective on blood pressure levels, fasting blood glucose, inflammatory markers, and serum lipids than consuming only fish or walnuts. Eating 18 walnuts per week along with 300 grams of fish could significantly improve these factors.[23]
Alternatively, you could take omega-3 fish oil supplements.
What’s the best time of the day to eat Walnuts for weight loss?
As a Snack
Walnuts can be a satisfying and nutrient-rich snack option, especially when cravings hit between meals. The healthy fats and protein in walnuts can help you feel fuller for longer, reducing your overall calorie intake and preventing you from reaching for unhealthy snacks that are often lower in nutrients and higher in calories. This can be especially helpful in the afternoon when energy levels tend to dip and cravings can be stronger.
At dinner
Moreover, a great time to eat walnuts is before bed. Walnuts promote a good night’s sleep. After all, people who sleep better at night have a lower risk of obesity.
Most noteworthy, walnuts are excellent dietary sources of melatonin, which is known as the sleep hormone. Melatonin regulates sleep! Walnuts have about 0.35 mcg of melatonin per 100g. Walnut consumption can increase blood melatonin concentrations.[1]
Moreover, walnuts may contribute to improved sleep because they’re high in serotonin and polyphenols.[2]
In addition, walnuts are among the richest foods in folate. High amounts of folate may help people with sleep disorders. Folate may even relieve the symptoms of sleep deprivation.[3]
Also, omega-3s in walnuts may improve sleep duration and protect against chronic sleep-deprivation side effects.[4,5]
Moreover, walnut consumption contribute to the total fiber intake of the day. Following a healthy, fiber-rich diet, containing many servings of fruits and vegetables per day, can improve sleep quality.[7,8]
Adequate amounts of:
- iron may have a beneficial effect on restless legs syndrome, general sleep disturbances, and sleep-disordered breathing. Iron deficiency is associated with sleep disorders.[9]
- zinc also has beneficial effects on sleep quality. Treating zinc deficiency may increase the amount and the quality of sleep in humans. Zinc regulates sleep![10,11]
- copper is also necessary for a good night’s sleep. Copper is another essential micronutrient involved in numerous metabolic reactions. The zinc/copper ratio, in particular, plays a key role in sleep duration in adults. So, you should be cautious before getting high amounts of zinc or copper from supplements.[12,13]
- phosphorous may also have a beneficial effect on sleep duration, sleep quality, and daytime sleepiness.[14]
- magnesium may improve sleep quality as well. It may improve sleep onset latency, early morning awakening, snoring, sleep duration, and daytime falling asleep. Especially in elderly people.[15,16]
- potassium may also improve sleep quality.[17,18]
- calcium may decrease the difficulty of falling asleep. Along with potassium and magnesium, calcium is important for improved sleep.[19]
Try to have dinner at least 1–2 hours before bedtime. This allows enough time for digestion so you don’t feel uncomfortable while trying to sleep. Walnuts are a healthy fat and protein source, and digestion can take longer for these compared to simpler carbs.
At breakfast
Walnuts can be a smart addition to a balanced breakfast. The healthy fats and protein in walnuts can help you feel satisfied and energized throughout the morning, curbing cravings and preventing you from reaching for sugary or processed snacks before lunch.
This can be especially helpful if you tend to feel hungry soon after waking up. Including walnuts in your breakfast can also help regulate your blood sugar levels, promoting sustained energy and focus throughout the mid-morning hours.
Furthermore, most people can consume them on an empty stomach.
In addition, as walnuts greatly increase the antioxidant capacity of the body, they could help the body fight oxidative stress due to air pollution, sunlight radiation, or smoking.[24,25,26]
Around Exercise
Also, a great time to eat walnuts is after exercise. They’re rich in antioxidant phytochemicals, which have a beneficial effect on recovery from exercise-induced muscle damage.[27]
Strenuous workouts may lead to muscle damage, oxidative stress, and inflammation, which may be accompanied by muscle weakness and muscle soreness. Antioxidants in walnuts may attenuate these side effects.
In addition, walnut consumption may naturally increase steroid hormones, like testosterone. Even a small dose of 15 grams of walnuts (4 walnuts) a day can be beneficial for athletes. These benefits are mainly due to the high amounts of omega-3s in walnuts. Omega-3s play a significant role in muscle synthesis and recovery.[28]
On the contrary, the worst time of the day to eat walnuts is right before exercise. Walnuts are high in fiber which takes a lot of time to be digested. It may cause stomach discomfort, bloating, gas, or other adverse effects, impairing sports performance.
Dangers of eating Walnuts
While walnuts are a generally healthy nut, there are some potential downsides and dangers to consider.
Allergy: Walnuts are a common tree nut allergy. Symptoms of a walnut allergy can range from mild (itching, hives, swelling) to severe (anaphylaxis, a life-threatening reaction). If you suspect a walnut allergy, avoid them and consult a healthcare professional.
Digestive Issues: Walnuts are high in fiber, which can cause bloating, gas, or diarrhea, especially for those not accustomed to consuming them regularly. Start with a smaller amount and gradually increase intake to allow your digestive system to adjust.
Choking Hazard: Whole walnuts pose a choking hazard, especially for young children. If giving walnuts to children, chop or grind them first.
Medication Interactions: Walnuts may interact with certain medications, such as blood thinners. If you take any medications, consult your doctor before significantly increasing your walnut intake.
Oxalates: Walnuts contain oxalates, which can contribute to kidney stones in susceptible individuals. If you have a history of kidney stones, speak to your doctor about walnut consumption.
Check for signs of mold before consuming. Be wary of pre-packaged walnuts that might have been sitting for a while.
Are they worth the cost?
Walnuts can be a valuable addition to a weight loss plan, but they aren’t a magic solution. If budget is a major concern, consider alternative nuts or prioritize portion control with walnuts. Focus on a calorie deficit and combine walnuts with other healthy foods for sustainable weight loss.
Ultimately, the best choice depends on your individual circumstances. Walnuts can be a healthy and convenient option, but explore all factors before deciding if they fit your weight loss goals and budget.
Tips for buying & storing Walnuts
What’s the healthiest Variety?
There isn’t a single “healthiest” walnut variety, as all common varieties offer similar nutritional benefits.
English Walnuts (Juglans regia): Most widely available variety. Good source of healthy fats, protein, fiber, vitamins, and minerals. Considered a good all-rounder for nutrition.
Black Walnuts (Juglans nigra): Higher in antioxidants and polyunsaturated fats compared to English walnuts. Richer, earthier flavor. More challenging to crack and have a smaller edible nut compared to English walnuts.
Chandler Walnuts: Commercially popular due to their large size, light color, and ease of shelling. Similar nutritional profile to English walnuts. May be preferred by some for their milder flavor.
Heartnut Walnuts: Less common variety with a slightly elongated shape. Similar nutritional profile to English walnuts. Known for their sweeter flavor.
Ultimately, the “healthiest” walnut variety depends on your preferences.
How to choose the freshest nuts?
Here are some tips on how to choose the freshest walnuts:
Visual Inspection: Look for walnuts with whole, unblemished shells. Avoid walnuts with cracks, holes, or soft spots, as these can indicate age, spoilage, or insect infestation. Fresh walnuts have a light brown or tan shell color. Avoid walnuts with darker shells, as this might indicate they’ve been sitting for a while.
Touch Test: Pick up a walnut and give it a gentle squeeze. Fresh walnuts will feel firm and solid. Avoid walnuts that feel soft or mushy, which can be a sign of age or moisture damage.
Sound Test: Gently shake a container of walnuts. Fresh walnuts will have a minimal rattling sound. Avoid walnuts with an excessive rattling sound, as this might indicate dried-out or old nuts.
Other Tips
- Packaging: Opt for walnuts packaged in sealed containers to maintain freshness. Avoid pre-packaged walnuts that have been sitting on shelves for a long time. Look for packaging with a “harvest date” or “packaged on” date to gauge freshness.
- Store-bought vs. Bulk: While buying in bulk can be cost-effective, it’s harder to assess freshness. If buying in bulk, ensure the store has a high turnover rate and prioritize smaller quantities for quicker consumption.
- Smell: Fresh walnuts have a mild, nutty aroma. Avoid walnuts with a strong, rancid odor, as this indicates spoilage.
Seasonal Availability
Walnuts are harvested in the fall (September-November) in the Northern Hemisphere. Walnuts purchased during or shortly after harvest are likely to be fresher.
How to store Walnuts to last for longer?
Transfer walnuts from their original packaging (if not resealable) to an airtight container. This minimizes exposure to air and moisture, which can accelerate spoilage. Glass jars with lids or airtight plastic containers work well.
Store walnuts in a cool, dry place away from direct sunlight and heat sources like stoves or ovens. Heat can accelerate spoilage and nut oils can become rancid. Pantries or cabinets are suitable locations.
For extended storage (up to a year), refrigerate walnuts. The colder temperature further slows down the spoilage process and preserves freshness.
Walnuts can be stored in the freezer for up to two years for maximum shelf life. Freezing is a great option if you buy walnuts in bulk.
Additional Tips
Don’t Pre-shell: Unless you plan to use them immediately, it’s best to store walnuts in their shells. The shell provides a natural barrier that protects the nut from oxidation and drying out.
Blanch for Freezing: If freezing shelled walnuts, consider blanching them first. Blanching involves briefly boiling the nuts and then submerging them in cold water to stop the cooking process. This can help preserve their texture and flavor for longer.
Portion Control: If storing walnuts in the refrigerator or freezer, consider portioning them into smaller bags or containers. This minimizes the number of times you open the main container, reducing exposure to air and moisture.
Freshness Check: Before consuming stored walnuts, do a quick freshness check. Look for any signs of mold growth, discoloration, or rancid odor. Discard walnuts if you notice any of these signs.
Are Organic Walnuts more nutrient-dense than conventional ones?
Organically grown walnuts are less likely to contain pesticide residues compared to conventionally grown ones. Furthermore, organic walnuts might have slightly higher levels of certain antioxidants compared to conventional walnuts.
However, the evidence for a significant difference in core nutrients is limited.
Both organic and conventional walnuts are a healthy choice. Choose the option that best fits your budget, priorities, and availability.
Tips to cut down the cost
Walnuts can be a delicious and nutritious addition to your diet, but they can also be pricey. Here are some tips to help you cut down on the cost of walnuts:
Buying Strategies
- Buy in Bulk: If you use walnuts frequently, buying in bulk can be cost-effective. However, this requires good storage practices to ensure freshness. Opt for stores with high turnover to minimize the risk of buying old nuts.
- Shop Around and Compare Prices: Prices can vary between stores. Check grocery stores, warehouse clubs (if you have a membership), and online retailers for the best deals.
- Look for Sales and Coupons: Keep an eye out for sales and promotions on walnuts. Many stores offer discounts throughout the year. Stock up when prices are lower.
- Consider Store Brands: Store brand walnuts can often be significantly cheaper than name brands and offer similar quality.
Alternative Purchasing Options
- Farmer’s Markets: If you have access to farmer’s markets, you might find walnuts directly from local growers at potentially lower prices.
- Ethnic Grocery Stores: Ethnic grocery stores might offer walnuts at a lower cost, especially if they cater to regions where walnuts are a common ingredient.
Consumption Strategies
- Buy Shelled Walnuts: While pre-shelled walnuts are generally more expensive per weight, they can save you time and effort. This can be a good option if shelling discourages you from using walnuts regularly. However, factor in the convenience premium when comparing prices.
- Substitute with Other Nuts: While walnuts offer unique benefits, other nuts like almonds or pecans can be used for similar purposes in some recipes. Consider incorporating these alternatives when walnuts are expensive.
- Grow Your Own (long-term strategy): If you have the space and climate suitable for walnut trees, consider planting your own. However, this is a long-term strategy as it takes several years for walnut trees to mature and produce nuts.
Does Cooking destroy nutrients in walnuts?
Cooking can affect the nutrients in walnuts to some degree. It can degrade some heat-sensitive vitamins.
On the other hand, it might slightly improve protein digestibility in walnuts. This can be beneficial for your body to absorb the protein more efficiently.
The healthy fats and fiber in walnuts are relatively stable and aren’t significantly affected by most cooking methods.
Cooking Methods and Nutrient Impact:
- Roasting: A common method for walnuts. It might cause some loss of vitamin E but offers the benefit of enhanced flavor and texture. Roasting has little effect on either free or total polyphenols. Raw and roasted walnuts have the highest total polyphenols.[29]
- Baking: Similar to roasting in terms of nutrient impact.
- Frying: High-heat frying can have a more significant impact on nutrient content, potentially affecting healthy fats and reducing some vitamins.
Opt for gentler cooking methods like roasting or baking to minimize nutrient loss.
Are Walnuts better for Weight Loss than other Nuts?
Walnuts have the highest free and total polyphenols among 9 common nuts. Raw and roasted.[29]
However, all nuts have great nutritional value. They’re particularly rich in fiber, protein, healthy fats, and minerals. You can consume them in moderation every day.
According to studies, eating a serving of nuts each day can help you maintain a lean body year-round. Nuts might help prevent gradual weight gain and even lower your risk of obesity in the long run. The trick? Swap out some less healthy snacks for nuts throughout the day. It’s a simple change that can make a big difference![30]
Small portions of nuts, as part of a well-balanced diet, can improve Body Mass Index (BMI), help control body weight, and decrease the risk of obesity.[31,32]
Each nut has a different nutritional value. For instance, almonds are particularly rich in vitamin E, Brazil nuts in selenium, and walnuts in omega-3s. Consuming a variety of nuts ensures you get a wider range of beneficial nutrients.
| Nutrient | Nut Comparison |
|---|---|
| Iron | Almonds are richer in iron than walnuts. They have about 28% more iron! Hazelnuts and pistachios are other popular nuts, containing slightly more iron than walnuts. Peanuts, pecans, Brazil nuts, and chestnuts contain slightly less iron than walnuts. The richest nuts in iron are cashews. They contain 6 mg of iron per 100g. A serving provides 9% DV! |
| Calcium | Walnuts have a moderate calcium content as compared to other common nuts. Only almonds. Brazil nuts, hazelnuts, and pistachios are richer in calcium than walnuts. Almonds are the richest nuts in calcium. A serving provides 7.6% DV! Almonds have almost 3 times more calcium than walnuts. But, the richest vegan food in calcium per serving is tahini. Tahini is made of sesame seeds. |
You could eat a mixed handful of nuts a day, instead of walnuts. All nuts are good for weight loss. After all, mixing different nuts provides more flavor and textural variety, making it easier to stick with your weight loss plan.
Walnuts, pecans and chestnuts have the highest contents of antioxidants.[9]
Do walnuts have fewer Calories than other nuts?
Walnuts aren’t the most calorie-dense nut. Macadamia nuts, pecans, Brazil nuts, and hazelnuts have more calories.
| Calories per 100g | Calories per serving | |
|---|---|---|
| macadamia nuts | 718 | 201 |
| pecans | 691 | 193 |
| pine nuts | 673 | 188 |
| Brazil nuts | 659 | 185 |
| hazelnuts | 646 | 181 |
| walnuts | 643 | 180 |
| almonds | 579 | 164 |
| cashews | 574 | 161 |
| peanuts | 563 | 158 |
| pistachios | 560 | 157 |
| chestnuts | 374 | 105 |
Walnuts or Almonds?
Walnuts are much higher in Alpha-Linolenic Acid (ALA), a type of omega-3 fatty acid that might offer some anti-inflammatory benefits as well as manganese.
Almonds are richer in magnesium, which can contribute to blood sugar control and feelings of fullness and vitamin E, a potent antioxidant.
Both walnuts and almonds can be helpful. I include both in my diet for a broader range of nutrients.
Pair a variety of nuts and seeds with fruits, vegetables, and lean protein for a balanced and effective weight loss approach.
12+1 Myths about Walnuts & Weight Loss
Myth 1: Walnuts are too high in calories to eat for weight loss. Truth: While walnuts are calorie-dense, they offer healthy fats, protein, and fiber, which can keep you feeling fuller for longer and potentially reduce cravings. Portion control is key, but walnuts can be part of a weight loss plan.
Myth 2: Eating only walnuts will help you lose weight quickly. Truth: A balanced diet with a calorie deficit is crucial for weight loss. While walnuts can be a helpful addition, relying solely on them lacks variety and essential nutrients.
Myth 3: Walnuts can completely replace healthy fats from other sources. Truth: Include a variety of healthy fats from sources like avocados, olive oil, and fatty fish for a well-rounded diet.
Myth 4: Walnuts burn fat directly. Truth: No single food burns fat directly. Weight loss occurs through a calorie deficit. Walnuts can contribute by promoting satiety and potentially boosting metabolism.
Myth 5: Raw walnuts are better for weight loss than roasted walnuts. Truth: Both raw and roasted walnuts offer similar benefits for weight loss. Keep in mind that roasting can enhance flavor, causing overeating.
Myth 6: You need to eat walnuts on an empty stomach for weight loss. Truth: Timing isn’t as crucial as overall calorie intake. Enjoy walnuts whenever they fit into your balanced diet.
Myth 7: All commercially available walnuts are equally healthy. Truth: Opt for fresh walnuts whenever possible. Check for signs of spoilage or mold. Choose organic walnuts if minimizing pesticide residue is a concern.
Myth 8: Walnuts are too expensive to be a regular part of a weight loss plan. Truth: While walnuts can be expensive, consider buying in bulk or explore cost-saving strategies like store brands or ethnic grocery stores.
Myth 9: Grinding walnuts makes them less effective for weight loss. Truth: Grinding walnuts can change their texture but doesn’t significantly impact their weight loss benefits. Choose the form you prefer.
Myth 10: Walnuts make it difficult to lose weight because they are high in fat. Truth: The healthy fats in walnuts can actually promote satiety and potentially boost metabolism, aiding weight loss efforts.
Myth 11: Eating walnuts makes you hungrier and leads to overeating. Truth: The opposite can be true. The healthy fats, protein, and fiber in walnuts can help you feel fuller for longer, potentially reducing cravings.
Myth 12: Walnuts are boring and can’t be incorporated into many dishes. Truth: Walnuts offer a delicious and versatile ingredient. They can be enjoyed in salads, yogurt parfaits, trail mixes, baking, and more.
Myth 13: Shelled walnuts are less healthy than walnuts in the shell. Truth: Shelled walnuts offer similar health benefits as walnuts in the shell, but they are less protected from spoilage. Choose whichever is more convenient for you.
18+1 Fun facts
Fad diets: Walnuts fit well in a variety of diets due to their nutrient profile. They can be a healthy fat source for Paleo, Ketogenic, and Mediterranean diets.
Brainy Reputation: The wrinkled, brain-like appearance of walnuts has earned them a reputation as brain food for centuries, though the science behind this connection is inconclusive.
Ancient Snack: Walnut fossils dating back over 14,000 years have been discovered, suggesting humans have enjoyed them for millennia.
Roman Juglans: The Romans called walnuts “Juglans,” which translates to “Jupiter’s Acorn,” highlighting their reverence for this nut.
King of Nuts: In some cultures, walnuts are referred to as the “king of nuts” due to their rich flavor and potential health benefits.
California Dreamin’: California is the leading producer of walnuts in the United States, accounting for over 99% of domestic walnut production.
Shell Shocked? The hard outer shell of a walnut is actually two halves fused together.
Art: Walnut husks were once used to create a natural brown dye for ink and fabric.
Space Snack: Walnuts were included in the Apollo 11 astronauts’ food supply, highlighting their compact nutrition and long shelf life.[33]
Walnut Wood Wonder: Walnut wood is prized for its beautiful grain and is used in fine furniture and cabinetry.
Musical Instruments: The wood from walnut trees is used to make high-quality violins, cellos, and other string instruments.
Folklore Favorite: In some cultures, walnuts are associated with good luck, prosperity, and fertility.
Royal Walnut Fare: Walnuts were once a delicacy reserved for royalty and the wealthy due to their rarity and perceived health benefits.
Tree of Life: Walnut trees can live for hundreds of years, with some specimens reaching over 700 years old.
Fall Favorite: Walnuts are harvested in the fall, typically from September to November in the Northern Hemisphere.
Nature’s Packaging: The hard outer shell of a walnut protects the delicate nut inside, allowing it to be stored for long periods.
Global Traveler: Walnuts are native to Central Asia but are now cultivated and enjoyed worldwide.
Beyond Snacking: Walnut oil, extracted from the kernels, is used in cooking and cosmetics.
Festival Fun: Some regions celebrate annual walnut festivals, highlighting the cultural and economic significance of this versatile nut.