They are high in calories—so portion control matters
People with nut allergies must avoid them
If you have a medical condition, consult a healthcare provider before major dietary changes
Best Ways to Add Walnuts to Your Diet
Here are simple, delicious ways to eat walnuts daily:
Breakfast
Add to oatmeal or yogurt
Mix into smoothies
Sprinkle over whole-grain cereal
Lunch & Dinner
Toss into salads
Add to grain bowls
Use in pesto instead of pine nuts
Add to stir-fries for crunch
Snacks
Eat a handful with fruit
Mix into homemade trail mix
Use in energy bites or snacks bars
Desserts
Chop into brownies, banana bread, or cookies
Add to dark chocolate bark
Raw, roasted, or lightly salted walnuts all provide benefits, but raw retains the most nutrients.
Nutritional Profile (1 ounce / 28 g)
Calories: ~185
Protein: 4 g
Fat: 18 g (mostly healthy polyunsaturated fats)
Omega-3 ALA: ~2.5 g
Fiber: 2 g
Vitamin E, copper, manganese, magnesium, antioxidants
This combination makes walnuts one of the most nutrient-dense nuts available.
Final Thoughts
Walnuts are a simple, affordable, and science-supported superfood. Eating just a handful a day can support your heart, brain, weight goals, gut health, and overall longevity.
Adding them to your routine is easy—and your body will thank you for it.
