/ 100 g walnuts
Walnuts are rich in omega-3 fatty acids (particularly alpha-linolenic acid), plant-based proteins, and fiber, making them a nutrient-dense food that supports heart health and satiety.
About
Walnuts are the edible seeds of trees belonging to the genus Juglans, native to Central Asia and the Caucasus region but now cultivated worldwide. The most common culinary variety is the Persian walnut (Juglans regia), characterized by a hard, wrinkled tan shell encasing a dual-lobed kernel with a mild, slightly bitter taste and rich, buttery texture. Black walnuts (Juglans nigra), native to North America, have a stronger, more pungent flavor and oilier composition. The kernel's distinctive shape and color range from pale to deep amber, with a thin papery skin that may be removed before consumption.
Culinary Uses
Walnuts are used extensively in both sweet and savory applications across numerous cuisines. They are commonly incorporated into baked goods such as cakes, breads, and cookies, as well as into snacks, granolas, and trail mixes. In savory cooking, walnuts appear in salads, grain dishes, and sauces—notably in Persian and Middle Eastern cuisine where walnut-pomegranate sauce (fesenjan) is a classic preparation. They are also ground into nut butters and used as a coating or crust for proteins. Walnuts pair well with dried fruits, cheeses, and bitter greens, and are increasingly used as a plant-based protein source in vegetarian cooking.