Walnuts: benefits, how many to eat a day and how to enjoy them

What does 30 g of walnuts provide?

30 g of walnuts refers to the edible portion, without the shell, and serves as a compositional reference. According to the Spanish Food Composition Database, it provides about 179 kcal, 19 g of fat, 4.2 g of protein and 1.6 g of fibre [1].

These figures are approximate; the size and variety of each walnut affect its weight.

Polyunsaturated fats make up most of their fat. These include alpha-linolenic acid, a plant-based omega-3 [1]. They also contain linoleic acid, from the omega-6 family. Both are part of a varied diet. Plant-based omega-3 is not equivalent, gram for gram, to the omega-3 fatty acids in oily fish. You can see the differences in foods rich in omega-3.

The protein in walnuts contributes to your daily total, but it does not turn a handful into a complete meal. Their fibre counts too, although a small portion provides considerably less than a serving of pulses.

What does the evidence say about cholesterol and heart health?

Trials comparing diets with and without walnuts find a modest reduction in LDL cholesterol, often called “bad” cholesterol [3]. The effect depends on the overall diet. Adding walnuts cannot guarantee that a particular person will avoid a heart attack.

The European Union authorises a claim about improved blood vessel elasticity when eating 30 g of walnuts a day [4]. This amount is a condition of the claim, not a recommendation for everyone. Walnuts do not replace medication.

If you have high blood pressure or cholesterol, your diet can complement the treatment your doctor recommends based on your risk [5] [6]. You can find changes worth considering in the guide to lowering cholesterol.

Do walnuts cause weight gain?

A portion provides energy, so it is important to put that in context. In intervention trials involving nuts, including them was not associated, on average, with weight gain compared with the diets used for comparison [2]. The studies included a range of nuts, not just walnuts.

That is why it helps to consider the overall eating pattern and what the nuts replace, without promising an effect on your weight.

When you eat them, the combination of fat, fibre and texture may be satisfying. However, fullness varies between people and meals. If you are trying to lose weight, eating walnuts straight from an open bag can make it harder to notice how much you have eaten. Serving a portion with fruit or yoghurt can help you find an amount that satisfies you.

In consultations, we also see the opposite: cutting out walnuts simply because they are high in calories. That cut may make an eating pattern that is already working less nourishing. If you are concerned about your weight, we look at your meals overall, your schedule and your relationship with food before changing one food in isolation.

How many walnuts can you eat a day?

There is no amount of walnuts that is right for everyone. As a general snack, you could have 2 or 3 plain or toasted walnuts, depending on your eating plan and appetite. The 30 g a day refers to the condition of a specific European claim [4]; it is not an obligation.

If you buy walnuts in their shells, weigh or estimate the portion you eat. The shells do not count towards the portion. If you do not want to use scales, serve a small handful in a bowl and adjust it to your hunger and the rest of the meal. To learn how to estimate other portions, see the hand portion method.

The amount can be tailored if you have specific energy needs or follow a medical eating plan. You also do not need to add 30 g to a meal that already satisfies you to “activate” a benefit.

What about almonds, hazelnuts or pistachios?

All of them can have a place in your shopping basket. The most useful difference is that walnuts stand out for their plant-based omega-3, while almonds and hazelnuts mainly provide monounsaturated fats. Pistachios also provide unsaturated fats and protein.

Food	What stands out	Serving idea
Walnuts	Polyunsaturated fats and plant-based omega-3 [1]	Chopped over yoghurt
Almonds	Monounsaturated fats	With fresh fruit
Hazelnuts	Monounsaturated fats	In a homemade spread
Pistachios	Unsaturated fats and protein	In a salad

Alternating between them adds variety in flavour and texture. You do not need to eat all four on the same day. For a particular meal, choose the one that goes best with it and that you enjoy.

Raw, toasted, fried or salted?

Plain or unsalted toasted walnuts are simple options. Light toasting changes their flavour and texture. If you toast them at home, stir them and take them off the heat before they burn. Once cool, store them in a sealed container.

Fried walnuts have added cooking fat; check the type of oil and the ingredients if you buy them ready-made. Glazed walnuts have added sugar. If you like them, you can save them for an occasional treat, but they are not needed to enjoy walnuts. For salted ones, compare the salt content on the label, especially if you follow a high blood pressure eating plan.

Choose walnuts with a pleasant smell and taste. A rancid walnut tastes bitter and smells like old oil, so throw it away.

How to include them in your day

Chopped walnuts work in both sweet and savoury meals. Mix them with oats and yoghurt, add them to a leafy green and pulse salad, or blend them with herbs to make a thick sauce. They go well with tomato or fruit on toast. You do not need special recipes or to eat them at the same time every day.

If you are cooking for someone with a nut allergy, make sure the walnuts do not come into contact with their food, utensils or surfaces. Follow the advice given by their specialist. You can also read the nut allergy guide.

Because of the risk of choking, do not give whole nuts to children under 5. From the start of complementary feeding, nuts can be offered ground or as a smooth paste, with an appropriate texture and following paediatric advice [7]. The vegetarian complementary feeding guide covers safe textures.

What we see in consultations

The first question is often whether you need to eat them every day. You do not need to follow a calendar to eat well. The second is counting individual walnuts, even though two walnuts can be very different sizes. If you want a reference, weigh the edible portion once; after that, you can estimate it by eye.

We also hear the idea that “healthy” means you can eat as much as you like. Walnuts provide nutrients and energy; both matter. We can adjust the amount to your appetite and eating plan so they remain a food you enjoy. The aim is for them to have a welcome place in your meals, if you like them and can eat them.