Walnuts (English, 1 oz)

28 g
185 Calories
Fats
Insight

English walnuts are beloved worldwide for their distinctive, brain-like appearance and rich, buttery flavor profile. Characterized by a mildly sweet and earthy taste with a subtle hint of astringency from their thin, papery skin, these versatile tree nuts are a culinary staple in both sweet and savory dishes. When raw, they offer a satisfying, tender crunch that makes them a perfect standalone snack or a wholesome addition to morning oatmeal and yogurt bowls. Toasting them gently deepens their natural nuttiness, elevating their role in baked goods like banana bread, muffins, and classic cookies. In savory applications, crushed or chopped walnuts add delightful texture to hearty salads, roasted vegetables, and grain bowls, and they can even be blended into a robust, earthy pesto to provide a creamy, rich consistency.

Culinary & Storage Tips

Selection

Look for shelled walnuts with plump, pale-colored kernels and a mild, nutty aroma; avoid pieces that appear dark, shriveled, or smell sharp and paint-like, which is a sign of rancidity.

Storage

Due to their high omega-3 oil content, walnuts are highly susceptible to heat and light. Store them in an airtight container in the refrigerator for up to 6 months, or in the freezer for up to a year to maintain optimal freshness.

Healthy Uses

  • Finely chop or pulse in a food processor to create a nutrient-dense, low-carb crust for baked salmon or chicken breasts.
  • Toast lightly in a dry skillet to enhance their buttery flavor, then toss into spinach or arugula salads.
  • Stir crushed walnut pieces into morning oatmeal, chia seed pudding, or Greek yogurt for a satisfying crunch and sustained energy.

Macronutrients

Per Serving

4.3g Protein · 3.9g Carbs · 18.5g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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