Walnuts: what they do and how to use them

Walnuts are one of the easiest ways to boost healthy fats, add crunch, and get a little extra protein. A small handful (about 1 ounce or 28 g — roughly 12–14 walnut halves) gives around 180–190 calories, lots of polyunsaturated fat (including ALA omega‑3), a few grams of protein, and useful fiber. You don’t need a recipe to benefit: sprinkle them on yogurt, toss into salads, or snack on them plain.

Real benefits you’ll notice

Walnuts are a strong plant source of ALA, the omega‑3 that supports heart health. Regular intake is linked to better cholesterol profiles and reduced inflammation markers in many studies. They also offer minerals like magnesium and copper, plus antioxidants in the skin. People report feeling fuller after a handful, which can help reduce overeating later in the day.

If you’re cooking, walnuts add texture and depth: pulse them into a coarse crumb for toppings, blend into sauces or pesto, chop into baked goods, or toast briefly to bring out the oils. Toasting is quick—watch closely, 3–5 minutes on medium heat—because walnuts burn fast.

Safety, servings, and things to watch for

Mind the portion. Because walnuts are calorie‑dense, stick to about 1 ounce per serving when snacking. If you’re tracking calories, measure a handful or use a small bowl so you don’t eat too many without noticing.

Allergies: walnuts are tree nuts. If you have any nut allergy, avoid them and read food labels—walnuts often hide in granola, baked goods, and sauces. Severe allergies can cause anaphylaxis, so carry an epinephrine injector if your doctor advised one.

Blood thinners: walnuts contain some vitamin K but far less than leafy greens. Still, if you take warfarin (Coumadin) or another anticoagulant, the key is consistency. Don’t make sudden big changes in how many walnuts you eat. Talk to your clinician and keep INR checks on schedule.

Rancidity and storage: walnuts go rancid faster than many nuts because of their polyunsaturated oils. Smell them—if they smell sharp, bitter, or paint‑like, toss them. Store shelled walnuts in an airtight container in the fridge for up to 3 months or in the freezer for up to a year. Unshelled walnuts last longer at room temperature but still benefit from cool storage.

Simple swaps: use chopped walnuts instead of breadcrumbs on chicken, blend them into smoothies for creaminess, or swap a portion of ground meat with finely chopped walnuts in meatballs to cut calories and add fiber. Small changes like that keep meals interesting and healthier.

Want to try more? Mix walnuts with dried fruit and a few seeds for a quick homemade trail mix, or fold them into oatmeal with banana and cinnamon for an easy breakfast that keeps you full longer.