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Walnut Oil Nutrition Facts and Health Benefits



Walnut oil is a flavorful oil made from whole walnuts pressed. Walnut oil is used in both unrefined and refined forms and is used in a number of dishes. Walnut oil, like walnuts, contains a mix of saturated, monounsaturated, and polyunsaturated fats, with polyunsaturated fats being the most prevalent. Walnut oil is a great source of plant-based ALA omega-3 fatty acids, with 1 tablespoon supplying approximately 100% of the daily recommended intake.

Walnut oil is a flavorful oil extracted from whole walnuts. Walnut oil is used in both unrefined and refined forms, and it's used in a number of dishes. Walnut oil, like walnuts, contains a mix of saturated, monounsaturated, and polyunsaturated fats, with the polyunsaturated fats taking precedence. Walnut oil is a great source of plant-based ALA omega-3 fatty acids, with 1 tablespoon supplying nearly 100% of the daily recommended amount.

Unrefined cold-pressed walnut oil has a distinct nutty flavor that is ideal for making vinaigrettes or finishing dishes, particularly when toasted, while refined walnut oil can be used in cooking and is more stable when heated.

Nutritional Values of Walnut Oil

The USDA has given comprehensive nutritional details for 1 tablespoon (13.6g) walnut oil.


120 calories

14g fat

Sodium: 0 milligrams

0g carbohydrate

0g fiber

0 g of sugar

0g protein

1.4g Omega 3 Fatty Acids


Walnut oil has no sugars, which means it has no sugar and no fiber.


Walnut oil is mostly made up of good polyunsaturated fats, with polyunsaturated fats accounting for 63 percent of fat, monounsaturated fat for 23 percent, and saturated fat accounting for less than 10 percent.

Walnut oil is a good source of plant-based ALA omega-3 fatty acids, which the body transforms to EPA and DHA in small quantities. One tablespoon of walnut oil contains 1.4g of ALA, which is approximately 100% of the recommended daily intake for adults aged 19 to 50. For comparison, the Adequate Intake (AI) for ALA is 1.6g per day for adult men and 1.1g per day for adult women. Walnut oil has a higher concentration of omega-3 fatty acids per serving than canola oil, which is also a good source.


Walnut oil is made up entirely of fat derived from walnuts and contains no protein.

Minerals and vitamins

Walnut oil contains a small amount of Vitamin K, which provides 3% of an adult's daily requirements in a single tablespoon serving. Walnut oil also contains a trace amount of Vitamin E and choline, although this amounts to less than 1% of daily requirements per serving.

Health Advantages

The fat content of walnut oil is linked to its health benefits.

Helps to Keep Your Heart Healthy

Walnut oil is especially beneficial for heart health due to its polyunsaturated fats and high concentration of plant-based omega-3 fatty acids. Omega-3 fatty acids have been shown in studies to minimize the risk of cardiovascular disease by reducing triglycerides and rising healthy HDL. Studies also show that substituting polyunsaturated fats for saturated fats lowers bad LDL cholesterol, lowering cardiovascular danger. Walnut oil's ALA and natural polyphenols can also help to lower blood pressure.

Glycemic control is supported by this supplement.

According to one report, consuming cold-pressed walnut oil on a daily basis (a little more than 1 tablespoon) can help people with type 2 diabetes lower their blood sugar levels, particularly when saturated fats are replaced. This may be attributed to a number of factors, including the oil's high concentration of antioxidants from polyphenols and the anti-inflammatory properties of polyunsaturated fats. Insulin sensitivity has also been linked to polyunsaturated fats.

Inflammation is reduced.

Polyphenols and polyunsaturated fats, as well as omega-3 fatty acids and polyphenols, can help to reduce chronic inflammation, which contributes to a variety of health problems, including cardiovascular disease, cancer, and inflammatory skin conditions like psoriasis.

Walnut oil, when substituted for other unhealthy fats in the diet, can help to reduce overall inflammation in the body; however, further research is required to determine the exact amount of walnut oil that must be eaten to achieve meaningful health benefits.


Those that are allergic to tree nuts or walnuts should avoid unrefined cold-pressed or expeller-pressed walnut oil. Due to the refining process, which almost completely removes all proteins that cause allergic reactions, fully distilled walnut oil is unlikely to cause an allergic reaction. If you're allergic to walnuts, talk to your doctor or a dietitian before using processed walnut oil.

Various kinds

There are two types of walnut oil: cold-pressed and refined. Cold-pressed walnut oil is made by pressing walnuts without the use of heat or chemical solvents, resulting in a higher quality, more aromatic oil with greater preservation of inherent nutrients (i.e. plant-based polyphenols).

Refined walnut oils have a lower cost and a slightly higher smoke point, making them a good option for those with tree nut allergies because the allergens are removed during processing. (Expeller pressed oil is identical to cold-pressed oil, but it is extracted using a screw press, which does not add much heat but does result in some heat due to friction.)

There's also toasted or roasted walnut oil, which is made by pressing walnuts that have been dried or roasted before being extracted, giving the oil a richer, nuttier flavor. Due to the additional labor involved in the refining, this oil is usually the most costly and is more of a gourmet food commodity.

Food Storage and Safety

Walnut oil should be stored in a cold, dark setting. To keep it from going rancid after it's been opened, store it in the refrigerator.

How to Get Ready

Due to its lower smoke point, walnut oil should not be used for high-temperature cooking (300-350F). Walnut oil is best used in baking—a it's perfect substitute for butter or neutral oil—or in cold applications like vinaigrette or sauce. If you're going to use heat, use refined walnut oil. Choose a high-quality, cold-pressed, or toasted walnut oil if you're using it primarily for flavor.