Walnuts
Introduction
Walnuts are the edible seeds of the walnut tree (a tree nut) and are commonly eaten raw or toasted; they do not require cooking to be safe and are often consumed straight from the shell, added to salads, baking or savoury dishes. They have a distinctive brain-like, wrinkled shape and a warm brown colour caused by natural pigments and the thin brown skin that covers the pale, cream-coloured kernel inside.
Nutritionally, walnuts are rich in heart‑healthy polyunsaturated fats—particularly alpha‑linolenic acid (ALA), an omega‑3 fatty acid—alongside monounsaturated fats, protein, dietary fibre, vitamin E (as gamma‑tocopherol), B vitamins (including folate), magnesium, phosphorus, copper and manganese.
Medically, regular consumption of walnuts as part of a balanced diet has been associated with improvements in cardiovascular risk factors: evidence shows walnuts can help lower LDL cholesterol and improve endothelial function, and their ALA content contributes to cardiovascular benefits; however, they are calorie‑dense so portion control is advised.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.