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Walnuts are the one nut nutritionists consistently single out above all others. Two walnuts (28g) provide 2.5g of ALA omega-3 — more than any other tree nut, and more than most people get in an entire day.
| Nutrient | Amount | % Daily intake |
|---|---|---|
| Calories | 185 kcal | — |
| Protein | 4g | 8% |
| Total fat | 18g | — |
| Omega-3 ALA | 2.5g | 156% (women) / 113% (men) |
| Fibre | 1.9g | 7% |
| Manganese | 0.97mg | 42% |
| Copper | 0.45mg | 50% |
The PREDIMED trial — over 7,000 participants — found a Mediterranean diet supplemented with walnuts reduced major cardiovascular events by 30%. Walnuts reduce LDL cholesterol and oxidised LDL particles, a key step in arterial plaque formation. A 2021 Circulation study of 25,000 people found walnut consumers had 19% lower cardiovascular mortality.
Walnut polyphenols reduce neuroinflammation, a key driver of cognitive decline. A 2020 Nutrients study found regular walnut consumers had significantly better memory, concentration, and information processing scores, with strongest effects in participants over 65.
Walnuts contain more polyphenol antioxidants than any other nut, including high concentrations of ellagitannins — converted by gut bacteria into urolithins, which reduce inflammation and support cellular repair.
A 2018 Journal of Nutrition clinical trial found that eating walnuts daily for 8 weeks significantly increased beneficial gut bacteria including Lactobacillus and Roseburia — associated with reduced inflammation and better metabolic health.
Walnuts have a negligible glycaemic index. A 2018 Diabetes Care study found two servings per week was associated with 47% lower risk of developing type 2 diabetes in women over 28 years.
The ALA omega-3 and polyphenol combination in walnuts consistently reduces inflammatory markers including CRP and IL-6 across clinical trials.
Walnuts are one of the few food sources of melatonin — the hormone that regulates sleep-wake cycles. Several small studies have found walnut consumption improves sleep quality and duration.
Research consensus: 28–56g (7–14 walnut halves) daily. A small handful as a mid-morning snack replacing crisps delivers enormous nutritional value at similar calories.
Walnuts are most commonly eaten raw. Light roasting is fine and enhances flavour. Our whole walnuts are sold fresh for maximum nutrient retention.
With blue cheese, in overnight oats, on salads with rocket and pear, with dark chocolate, or in banana bread. Browse our walnut range or try them in our mixed nut selections.
