Walnuts: 4 g Plant Omega-3 & 4 g Protein in an 8-Piece Snack
One ounce of walnut halves (28 g) delivers 2.6 g ALA omega-3, polyphenol antioxidants and copper for brain, heart and glowing skin.
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What Are Walnuts?
The wrinkled seed of the **Persian walnut tree (*Juglans regia*)** inside a hard shell; native to Central Asia and now a global pantry staple.
Nutrition (28 g ≈ 8 halves)
|Calories|Protein|Fat|ALA Ω-3|Fiber|Copper|
|---|---|---|---|---|---|
|185 kcal|4.3 g|18.5 g (1.7 g sat)|2.6 g|1.9 g|0.45 mg (50 %)|
Benefits
- **Highest ALA omega-3 of any nut** → converts (≈8 %) to EPA/DHA for heart & anti-inflammation.
- **Ellagitannin polyphenols** pair with vitamin E to curb oxidative stress.
- Magnesium, copper & melatonin promote sleep and collagen synthesis.
Drawbacks
- Calorie-dense—stick to a palmful (28 g) to manage weight.
- Prone to rancidity; bitter taste means fats are oxidised—discard.
- Tree-nut allergy risk.
Flavour & Forms
Earthy, slightly tannic skin with buttery finish. Sold **raw, dry-roasted, sprouted, or cold-pressed as walnut oil**.
Culinary Uses & Storage
- Toast 5 min at 170 °C to deepen flavour; cool before chopping into pesto, brownies or beet-goat-cheese salad.
- Blend with dates for energy balls or grind into gluten-free “meat” crumble.
- Store **airtight ≤ 7 °C**; raw halves keep 6 months fridge, 12 months freezer.
- 1. Walnuts
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