Walnut Oil Nutrition Facts and Health Benefits

Walnut petroleum is a flavorful oil made by pressing solid walnuts. Walnut petroleum comes in both unrefined and complicate varieties which are used for a variety of culinary purposes. similar to walnuts, walnut vegetable oil contains a combination of saturated fats, monounsaturated fats, and polyunsaturated fats, but contains chiefly polyunsaturated fats. Walnut oil is an excellent source of plant-based ALA omega-3 fatty acid fatty acids, providing closely 100 percentage of the day by day recommended inhalation in 1 tablespoon .

Cold-pressed unrefined walnut oil, specially when toasted, has a clear-cut balmy relish ideal for making vinaigrettes or finishing dishes whereas refined walnut oil can be used in cooking and is more stable when heated.

Walnut Oil Nutrition Facts

Below is the detailed nutrition information for 1 tablespoon of walnut vegetable oil ( 13.6g ) as provided by the USDA.

  • Calories: 120
  • Fat: 14g
  • Sodium: 0mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g
  • Omega 3 Fatty Acids: 1.4g


walnut petroleum does not contain any carbohydrates and therefore zero sugar and zero fiber .


Walnut oil is primarily made up of healthy polyunsaturated fats, with approximately 63 % of fatness coming from polyunsaturated fats, 23 % from monounsaturated fat and less than 10 % from saturated fat .

Walnut oil is an excellent food source of plant-based ALA omega-3 fatty acid fatty acids which your body converts into EPA and DHA in restrict amounts ; 1 tablespoon of walnut oil provides 1.4g of ALA, which is closely 100 percentage of the recommend casual intake for adults ages 19 to 50. For reference book, the Adequate Intake ( AI ) for ALA for pornographic men is 1.6g per day and for pornographic women is 1.1g per day. Walnut vegetable oil contains more omega-3 fatty acid fatso acids per serving than canola oil oil, which is frequently cited as another excellent generator .


Walnut oil is arrant fat extracted from the walnuts so it does not contain any protein .

Vitamins and Minerals

Walnut vegetable oil contains a small sum of Vitamin K, providing 3 % of an adult ‘s day by day needs in a 1 tablespoon service. There is besides a very small amount of Vitamin E and choline in walnut oil but this amounts to less than 1 % of casual needs per serve .

Health Benefits

The health benefits of walnut oil are associated with its fatness constitution .

Supports Heart Health

The polyunsaturated fats and high concentration of plant-based omega-3 fatty acid fatso acids make walnut anoint particularly beneficial for heart health. Research has shown that omega-3 fatty acid fatso acids may reduce the risk of cardiovascular disease by lowering triglycerides, increasing good HDL. Studies besides indicate that replacing saturated fats with polyunsaturated fats can reduce bad LDL cholesterol, further reducing cardiovascular risk. The ALA and natural polyphenols in walnut petroleum may besides help lower blood pressure .

Supports Glycemic Control

One study suggested that regular pulmonary tuberculosis of cold-pressed walnut anoint ( a fiddling over 1 tablespoon daily ) may help reduce blood sugar in those with type 2 diabetes, specially when replacing saturated fats. This may be due to a variety of mechanisms including its high concentration of antioxidants from the polyphenols in the oil equally well as the anti-inflammatory benefits of the polyunsaturated fats. Polyunsaturated fats have besides been shown to increase insulin sensitivity .

Reduces ignition

The high gear sum of polyunsaturated fats and omega-3 fatty acid fatty acids along with polyphenols may help reduce chronic ignition which contributes to a diverseness of health conditions such as cardiovascular disease, cancer, and inflammatory hide conditions such as psoriasis .

Adding walnut oil to a diet in position of early unhealthy fats may help reduce overall ignition in the body ; however, more research is needed to determine precisely how much walnut oil needs to be consumed to result in significant health outcomes.


Unrefined cold-pressed or expeller-pressed walnut oil should be avoided for those with allergies to tree nuts or walnuts specifically. in full refined walnut vegetable oil is unlikely to trigger an allergic reaction due to the complicate process which results in the closely arrant removal of all proteins that cause allergic reactions. however, if you have a walnut allergy, confer with your doctor or dietician before using refined walnut vegetable oil .


Walnut petroleum comes in two primary varieties : cold-pressed and refined. Cold-pressed walnut anoint is made by pressing walnuts without the practice of heat or chemical solvents resulting in better retention of built-in nutrients in the oil ( i.e. plant-based polyphenols ) and higher timbre, more flavorful petroleum .

The benefit of using refined walnut oils is lower cost and a slightly higher smoke point ; this would besides be a good choice for those with corner nut allergies since polish removes the allergens. ( Expeller pressed petroleum is another method acting of extracting like to cold-pressed but uses a screw press which does not add any heat but results in some estrus caused by friction ) .

Toasted or roasted walnut vegetable oil is besides available, which is made by pressing walnuts that have been dried or roasted anterior to extraction, lending the petroleum a richer balmy flavor. This anoint is typically the most expensive assortment due to the excess department of labor involved in the process and is more of a epicure food product .

storage and Food Safety

walnut petroleum should be kept in a aplomb darkness place. To extend shelf life after opening, store in the refrigerator to prevent it from turning rancid .

How To Prepare

walnut vegetable oil should not be used for cooking at high temperatures due to its lower smoke point ( 300-350F ). The best applications are in baking—walnut oil is a big replacement for butter or neutral oil—or in cold applications such as a french dressing or sauce. If applying heat, consumption refined walnut anoint. If using chiefly for the spirit, choose a high-quality, cold-pressed, or toasted walnut oil .


source : https://nutritionline.net
Category : Healthy