Walnuts — 654 kcal

Walnuts contains 65.2g of total fat per 100g, predominantly unsaturated fats — both monounsaturated (MUFA) and polyunsaturated (PUFA). These fats support heart health by helping lower LDL cholesterol. Saturated fat is present in smaller amounts.

Because nuts are calorie-dense at 654 kcal per 100g, a standard recommended portion is about 28–30g (roughly a small handful). That single serving provides around 183 kcal, which is enough to get the health benefits without excess calorie intake.

Tree nut and peanut allergies are among the most common food allergies and can cause severe reactions. If you have a diagnosed nut allergy, avoid Walnuts and products that may contain traces of it. Always read labels carefully for cross-contamination warnings.

The high fat content (65.2g/100g) in Walnuts makes it prone to oxidation. Store in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for 6 months. Freezing extends shelf life to about a year.

Most nuts have a higher ratio of omega-6 to omega-3 fatty acids. Walnuts are the notable exception, with a favorable balance. Walnuts has 65.2g total fat per 100g — for the exact fatty acid breakdown, refer to the detailed nutrition table above.