Nut
Walnut
A brain-shaped nut rich in plant omega-3s, eaten as a snack to support the heart and the mind.
📊 How it ranks (our editor score) — 86/100Tap to see the breakdown
🌱 What it is
Walnuts are tree nuts with a distinctive folded shape, prized for their rich, slightly bitter flavor and their plant-based omega-3 fat content.
✨ Why it's good for you
- May help support heart and blood vessel health
- May help support healthy brain function
- May help support healthy cholesterol levels
- May help support healthy inflammation levels
🥗 Nutrition
Per 1 oz, about 7 halves (28 g) · about 185 calories
- Omega-3 (ALA): 2.6 g
- Protein: 4.3 g
- Magnesium: 45 mg
- Fiber: 1.9 g
Source: USDA FoodData Central
🥄 How to use it
Eat a small handful (about 7 walnut halves) most days, on their own or sprinkled over oatmeal, salads, or yogurt.
How much: A small handful (about 7 halves) most days.
Show full details & how to prepare it
Walnuts are unusually rich in plant-basedEating mostly or only foods that come from plants — fruits, vegetables, beans, grains, nuts, and seeds. More → omega-3 fats, the kind that support both the heart and the brain — a fitting role for a nut that even looks a little like the organ it nourishes. A small daily handful is a simple, satisfying way to enjoy them.
Ways to prepare it
⚠️ Cautions
- A whole food and very nourishing; calorie-dense, so keep to a small handful.
- A tree-nut allergy is a clear reason to avoid them.
- Store them well, as their healthy oils can go rancid over time.
📚 What others say
- A whole-food source of plant omega-3s
- Long associated with heart and brain health
Learn more
🕊️ A word of encouragement
A humble nut that feeds both heart and mind. Wholeness is nourished by simple, faithful habits.
💬 Ask Remy about Walnut
📚 Resource confidence
Based on mentions in health references
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