g/1oz walnuts
Walnuts are an excellent source of omega-3 fatty acids (ALA), fiber, and plant-based protein, with significant quantities of magnesium, phosphorus, and antioxidants including polyphenols.
About
Walnuts are the edible seeds of trees belonging to the genus Juglans, native to temperate regions of North America, Europe, and Asia. The most commercially cultivated species is Juglans regia (English or Persian walnut), characterized by its hard, deeply furrowed shell and a brain-like kernel of pale tan color with subtle ridges. The flavor is rich, earthy, and slightly bitter, with a dense, oily texture. Walnuts contain approximately 65% fat, primarily polyunsaturated oils, which contributes to their distinctive taste and nutritional profile. When fresh, walnuts have a sweeter, more delicate flavor; as they age, the oils oxidize and the taste becomes more assertive.
Culinary Uses
Walnuts are used extensively in both sweet and savory cooking across Mediterranean, Middle Eastern, Asian, and American cuisines. They are crumbled into salads, ground into pesto, incorporated into baked goods including breads and cakes, and used as a base for walnut milk. In many traditional dishes—such as Greek walnut sauce (karidomaigalata), Persian fesenjan, and Middle Eastern romesco—walnuts serve as a primary thickening agent and flavor component. They are also consumed raw as snacks or candied as confections. Toasting walnuts before use intensifies their flavor and is recommended in most applications.