Walnuts are the only common nut with meaningful plant omega-3 (ALA). Regular walnut intake features in nearly every major heart-health dietary trial, including PREDIMED.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Walnuts
654kcalCalories
15.2gProtein
13.7gCarbs
65.2gFat
6.7gFiber
What the research says
Mediterranean Diet for Primary Prevention of Cardiovascular Disease (PREDIMED)
A Mediterranean diet supplemented with extra virgin olive oil or nuts reduced major cardiovascular events by about 30% versus a low-fat control diet.
Read the study →Nut Consumption and Risk of Total and Cause-Specific Mortality
People who ate nuts seven or more times per week had a 20% lower death rate over three decades of follow-up than those who never ate nuts.
Read the study →Mediterranean Diet and Age-Related Cognitive Decline (PREDIMED-Navarra)
Older adults randomized to a Mediterranean diet with olive oil or nuts showed improved cognitive function versus controls after four years.
Read the study →
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
654
| Total Fat | 65.2 g |
|---|---|
| Saturated Fat | 6.1 g |
| Sodium | 2 mg |
| Potassium | 441 mg |
| Total Carbohydrate | 13.7 g |
| Dietary Fiber | 6.7 g |
| Total Sugars | 2.6 g |
| Protein | 15.2 g |
Copper, manganese, plant omega-3 (ALA)
Glycemic index: 15
Source: USDA FoodData Central (approx.)