Walnuts: Delicious and Nutritious
California walnuts are not just delicious, they’re healthy and packed with good-for-you nutrients.
One Serving = Powerhouse of Nutrients
One ounce of walnuts offers:
- An excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid (2.5g) – the most ALA of any other tree nut.
- 4g of protein
- 2g of fiber
- A good source of magnesium (45mg)
Crack the Portion Code
Wondering how many walnuts are just right? Here’s the scoop on serving size.
1 Ounce
1/4 Cup
12-14 Halves
1 Handful
Going Nuts for Good Fats
Not all fats are bad. In fact, your body needs the right kinds of fat to thrive.
Along with carbs and protein, fat is one of the three major macronutrients your body runs on. The trick? Focus on monounsaturated and polyunsaturated fats (especially omega-3s) to help support your health from head (brain!) to toe (joints!).
Go (Wal)nuts
Boost your meals by sprinkling California walnuts on salads, oatmeal, yogurt and more. Want to sneak in more of those feel-good omega-3s? Grab a handful of walnuts for an afternoon snack or toss them into your favorite dishes for a satisfying crunch.
Reel in the Good Stuff with Salmon
Trade that prime rib or steak for some roasted, grilled or baked salmon. Making this simple switch a couple of times a week can help cut calories and boost your intake of good fats. Added bonus: salmon has heart-healthy omega-3 fatty acids like EPA and DHA, with about 0.5 to 2 grams in every 3-ounce cooked portion.
A Little Avo Goes a Long Way
Add just a third of an avocado to your meal for an easy boost in your healthy fats and fiber. Top your toast, level up your salad, throw it on a burger or pair it with salmon. However you slice it, it’s a game-changer.
Olive You More Than Butter
Looking for an easy way to keep your heart in check and add flavor? Olive oil’s got you. It’s a key player in the Mediterranean diet, which studies have shown have many health benefits. Drizzle a tablespoon of olive oil when you’re sauteing your veggies, meat or fish.
We Walnuts
Walnuts are a heart-healthy food1, certified through the American Heart Association’s Heart Check Program.2 In fact, walnuts as part of a healthy diet may decrease your risk of heart disease, and can help you maintain healthy cholesterol and decrease blood pressure.3,4
1Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid, the plant-based omega-3.
2Heart-Check Certification does not apply to scientific research by an organization other than the American Heart Association, unless expressly stated.
3FDA approved claim: Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. U.S. Food and Drug Administration, March 2004. One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid, the plant-based omega-3.
4Kris-Etherton P. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014; 10: 39:2S-8S.
