Also known as: Akhrot
92 kcal
Calories
2.1 g
Protein
1.9 g
Carbohydrates
9.2 g
Fat
1 g
Fibre
Micronutrient Highlights
Omega-3 fatty acids (ALA): One of the best plant-based sources available
Common Uses: Eaten as a snack, or added to porridge, salads, and baked goods.
Best Time to Eat: A good any-time snack, including as a topping for breakfast oats or dalia.
Portion Guidance: About 4-5 walnut halves is a reasonable daily portion.
Why It's Healthy
One of the richest plant-based sources of omega-3 fatty acids, genuinely valuable for people who don't eat fish.
Possible Disadvantages
Calorie-dense, so portion awareness matters, similar to other nuts.
Who Benefits Most
Vegetarians and vegans looking for a plant-based omega-3 source.
Who Should Consume in Moderation
People watching calorie intake closely should measure a portion.
Traditional Indian Uses
Grown in Kashmir and widely used across India in both savoury and sweet preparations.
Modern Nutritional Evidence
Walnuts' ALA omega-3 content is genuinely studied for cardiovascular benefit as part of a balanced diet.
Cooking Tips
Lightly toasting walnuts briefly enhances their flavour without needing any added oil.
Storage Tips
Store in an airtight container in the refrigerator, since their fat content can turn rancid faster than other nuts at room temperature.
Vegetarian Alternative
Flaxseeds or chia seeds
Additional plant-based omega-3 sources to rotate in.