Walnuts

Written by Kai Stansberry Fields

Walnuts are rich, buttery nuts and the best nut source of plant omega-3s. A small handful supports heart and brain wellness and makes meals more satisfying.

Walnuts have a gentle, slightly earthy flavor that deepens when toasted. Their thin, papery skins hold many of their antioxidants, so they’re best eaten skins and all.

In plant-based cooking, walnuts are wonderfully versatile. They add crunch to oatmeal and salads, blend into creamy sauces and pesto, and, pulsed with spices, make a hearty plant-based “taco meat” that even skeptics enjoy.

Key Benefits

  • The richest nut source of ALA omega-3 fatty acids

  • Supports heart wellness with healthy fats

  • Provides antioxidants and polyphenols

  • Adds plant protein and fiber

  • Helps meals feel satisfying and keeps you full longer

Key Nutrients

  • ALA omega-3 fatty acids

  • Healthy unsaturated fats

  • Plant protein

  • Fiber

  • Polyphenols

  • Magnesium

  • Copper

  • Manganese

Nutrition Facts

  • Calories: 185

  • Carbs: 4g

  • Fiber: 2g

  • Protein: 4g

  • Fat: 18g

  • Sugar: 1g

  • Omega-3 (ALA): 2.5g

Source: USDA FoodData Central, per 1 ounce (about 14 halves)

Easy Ways to Eat Walnuts

  • Sprinkle over oatmeal, yogurt, or chia pudding

  • Toss toasted walnuts into salads

  • Pulse with cumin, chili powder, and soy sauce for plant-based taco meat

  • Blend into pesto with basil and garlic

  • Bake into banana bread or muffins

  • Add to trail mix with dried fruit

  • Stir into grain bowls or roasted vegetables

How to Choose and Store Walnuts

How to choose: Look for walnuts that are plump, light in color, and smell fresh and mild. Raw, unsalted walnuts are the most versatile. Shelled halves and pieces are both great; pieces often cost less.

How to store

  • Store in an airtight container in the refrigerator or freezer

  • Keep away from strong-smelling foods

  • Toast just before using for the best flavor

How long it lasts

Walnuts keep about 6 months in the refrigerator and up to a year in the freezer. A bitter or paint-like smell means they’re past their best.

Pairs Well With

  • Oats

  • Apples

  • Pears

  • Bananas

  • Spinach

  • Beets

  • Maple syrup

  • Basil

  • Lentils

  • Mushrooms

Conditions Walnuts May Help Support

This section is not medical advice. It’s a “what the research suggests” support list.

Walnuts may be a helpful food choice for people focusing on:

  • Heart wellness support

  • Brain health routines

  • Getting plant-based omega-3s

  • Satisfying, balanced meals

  • Nourishing whole-food plant-based eating

For medical nutrition therapy, always consult a licensed provider.

Kai Stansberry Fields

Kai Stansberry Fields is a health and wellness professional and the founder and creative force behind Vegan People, a community-centered platform rooted in compassion, curiosity, and conscious living. With more than two decades of experience in health promotion, her work focuses on how Social Determinants of Health shape daily life, including the roles of mental health, nutrition, community, and environmental conditions in overall wellbeing.

Kai approaches wellness with both compassion and curiosity. She believes true health is never just about personal choices, but is deeply influenced by the systems we live in, the support we receive, and the communities we call home. Her work reflects a commitment to helping others find healing, clarity, and dignity through connection, education, and care.

She lives in Mansfield, Texas, where she shares life with her husband, their daughter, and their spirited Pomeranian, Rylie.

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