Shelled Walnuts
Juglans regiaClinical Encyclopedia
Shelled Walnuts provides 654 kcal, 15.2g of protein, 13.7g of carbohydrates, and 6.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Shelled walnuts are nutrient-dense seeds known for their high omega-3 fatty acid content and antioxidant properties. They are beneficial for heart health and cognitive function.
Shelled WalnutsVSSweet Acorn Nut
Shelled WalnutsVSAcorn Nuts
Shelled WalnutsVSCreamy Unsalted Almond Butter
Shelled WalnutsVSCrunchy Unsalted Almond Butter
Shelled WalnutsVSBlanched Sliced Almonds
Shelled WalnutsVSAlmonds
Shelled WalnutsVSCanary Seed
Shelled WalnutsVSAndean Coigue Seed
Shelled WalnutsVSAnise Seed
Shelled WalnutsVSAnise Seeds
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best consumed raw or lightly toasted to preserve their healthy fats. Can be added to salads, oatmeal, or baked goods.
Smart Selection & Storage
Choose walnuts that are plump and have a uniform color. Avoid those with dark spots or a rancid smell.
Store in an airtight container in a cool, dark place or refrigerate to maintain freshness.
Myths vs Realities
Healthy Recipes
Walnut and Quinoa Salad
A refreshing salad combining protein-rich quinoa and crunchy shelled walnuts, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1/2 cup shelled walnuts, toasted
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and toasted walnuts.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine before serving.
Walnut-Crusted Baked Salmon
A deliciously healthy salmon dish with a crunchy walnut crust, providing omega-3 fatty acids and protein.
- 2 salmon fillets
- 1/2 cup shelled walnuts, finely chopped
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Mix the Dijon mustard, honey, salt, and pepper in a small bowl.
- 3. Spread the mixture over the salmon fillets and press the chopped walnuts on top. Bake for 15-20 minutes until the salmon is cooked through.
Walnut and Spinach Pesto
A vibrant and nutritious twist on traditional pesto, using walnuts and fresh spinach for a healthy pasta topping.
- 2 cups fresh spinach
- 1/2 cup shelled walnuts
- 1/2 cup grated Parmesan cheese
- 2 garlic cloves
- 1/2 cup olive oil
- Salt and pepper to taste
- 1. In a food processor, combine spinach, walnuts, Parmesan cheese, and garlic. Blend until finely chopped.
- 2. With the processor running, slowly add olive oil until the mixture is smooth.
- 3. Season with salt and pepper, and toss with your favorite pasta.
Walnut and Banana Overnight Oats
A quick and nutritious breakfast option featuring creamy oats, ripe bananas, and crunchy walnuts.
- 1/2 cup rolled oats
- 1 cup almond milk
- 1 banana, sliced
- 1/4 cup shelled walnuts, chopped
- 1 tablespoon honey
- 1/2 teaspoon cinnamon
- 1. In a jar, combine rolled oats, almond milk, honey, and cinnamon. Stir well.
- 2. Layer sliced bananas and chopped walnuts on top.
- 3. Cover and refrigerate overnight. Enjoy cold in the morning.
Walnut and Sweet Potato Hash
A hearty and flavorful breakfast hash made with sweet potatoes, walnuts, and spices, perfect for a filling start to the day.
- 2 medium sweet potatoes, diced
- 1/2 cup shelled walnuts, chopped
- 1 bell pepper, diced
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon paprika
- 1. Heat olive oil in a skillet over medium heat. Add sweet potatoes and cook until tender.
- 2. Add onion, bell pepper, walnuts, paprika, salt, and pepper. Cook until veggies are soft and walnuts are toasted.
- 3. Serve warm, optionally topped with a fried egg.
Walnut Energy Bites
No-bake energy bites packed with nutrients from walnuts, oats, and dates, perfect for a quick snack or pre-workout fuel.
- 1 cup shelled walnuts
- 1 cup rolled oats
- 1 cup pitted dates
- 1/4 cup honey
- 1/4 cup dark chocolate chips
- 1 teaspoon vanilla extract
- 1. In a food processor, blend walnuts, oats, dates, honey, and vanilla until combined.
- 2. Stir in chocolate chips and mix well.
- 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.
Walnut and Roasted Beet Salad
A colorful and nutritious salad featuring roasted beets, crunchy walnuts, and a tangy vinaigrette.
- 2 medium beets, roasted and sliced
- 1/2 cup shelled walnuts, toasted
- 4 cups mixed greens
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine mixed greens, roasted beets, walnuts, and feta cheese.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently before serving.
Walnut and Apple Stuffed Chicken Breast
A savory chicken dish stuffed with a mixture of walnuts, apples, and herbs, providing a delightful flavor combination.
- 2 chicken breasts
- 1/2 cup shelled walnuts, chopped
- 1 apple, diced
- 1/4 cup breadcrumbs
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix walnuts, apple, breadcrumbs, thyme, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the walnut mixture, and secure with toothpicks. Bake for 25-30 minutes until cooked through.
Walnut and Carrot Muffins
Moist and healthy muffins made with whole wheat flour, grated carrots, and crunchy walnuts, perfect for breakfast or a snack.
- 1 cup whole wheat flour
- 1/2 cup shelled walnuts, chopped
- 1 cup grated carrots
- 1/2 cup honey
- 1/2 cup almond milk
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
- 2. In a bowl, mix flour, walnuts, grated carrots, baking powder, cinnamon, and salt.
- 3. In another bowl, combine honey and almond milk. Pour into dry ingredients and mix until just combined. Fill muffin cups and bake for 20-25 minutes.
Walnut and Avocado Toast
A simple yet delicious avocado toast topped with crushed walnuts for added crunch and nutrition.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/4 cup shelled walnuts, chopped
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the avocado on the toasted bread and sprinkle with chopped walnuts and red pepper flakes if desired.
Frequently Asked Questions (FAQ)
What are the health benefits of eating walnuts?
Walnuts are rich in omega-3 fatty acids, antioxidants, and essential nutrients that support heart health, brain function, and may reduce inflammation.
How many walnuts should I eat daily?
A typical serving size is about 1 ounce (28 grams), which is approximately 7 whole walnuts.
Can walnuts help with weight loss?
Yes, walnuts can promote satiety due to their healthy fat and fiber content, which may help with weight management when consumed in moderation.
Are walnuts good for heart health?
Yes, walnuts are beneficial for heart health due to their high levels of omega-3 fatty acids, which can help lower cholesterol levels.
How should I store walnuts?
Store walnuts in an airtight container in a cool, dark place or refrigerate them to extend their shelf life.
Can I eat walnuts if I have a nut allergy?
No, individuals with nut allergies should avoid walnuts as they can cause severe allergic reactions.
Do walnuts contain gluten?
No, walnuts are naturally gluten-free and safe for individuals with gluten intolerance.
What is the best way to incorporate walnuts into my diet?
Walnuts can be added to salads, smoothies, baked goods, or eaten as a snack on their own.