/ 55 g chopped walnuts
Walnuts are an excellent source of omega-3 alpha-linolenic acid (ALA), polyphenol antioxidants, and fiber, and provide substantial amounts of manganese, copper, and magnesium. A 55 g serving provides approximately 385 calories and contributes significantly to daily polyunsaturated fat intake.
About
The walnut (Juglans regia, English walnut, or Juglans nigra, black walnut) is the seed of the walnut tree, encased in a hard shell with a wrinkled, brain-like kernel. Native to Central Asia and the Caucasus region, walnuts are characterized by their distinctive ridged tan shells and pale, oil-rich flesh with a slightly astringent, earthy flavor. The English walnut is the most commercially cultivated variety, while black walnuts possess a more assertive, almost bitter profile. Walnuts contain approximately 65% fat by weight, making them one of the most lipid-dense tree nuts, and they are notable for their high omega-3 polyunsaturated fatty acid content.
Culinary Uses
Walnuts are employed across diverse culinary traditions as both a texture element and flavor component. They are consumed raw as a snack, ground into nut butters, or processed into walnut oil for dressings and finishing. In baking, chopped walnuts enhance cakes, brownies, cookies, and bread. They feature prominently in salads, grain bowls, and vegetable preparations, and are essential in numerous cultural dishes such as Greek koulourakie, Persian fesenjan, and Mexican mole negro. Walnuts pair particularly well with bitter greens, soft cheeses, stone fruits, and warm spices, and their toasting intensifies their depth of flavor.