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Walnuts
Walnuts are a good addition to savory dishes like grains, stuffing,
salads, and stir-fries.
Believed to have its origins in Persia, the walnut is one of the most popular nuts in the
world. Used since ancient times, the versatile walnut is grown throughout the world. Its name
is derived from the Old English word wealh, meaning “strange” or
“foreign.”
Varieties
There are about 15 edible varieties of walnuts, foremost among them is the Persian or
English variety. This flavorful and popular variety originated in the Middle East and does not
grow in England. They were called “English” because it was the English merchants
who transported the nuts to the colonies. Today, this variety is produced mostly in
California. English walnuts have a thin shell that is easily cracked, and the curly nutmeat
halves have a sweet flavor with a touch of the bitterness and astringency of the golden to
dark-brown edible skin. Other varieties include the black or American walnut, Chinese walnut,
Japanese walnut, and the butternut or white walnut. Black walnuts were a Native American
staple, with a sweet flavor and a hard, sticky shell that protects dark-skinned white
nutmeats.
Buying and storing tips
Walnuts are sold in-shell and shelled. Like most nuts and seeds, walnuts can be stored in a
cool, dark place for several months. Shelled and chopped walnuts can become rancid quickly and
should be used within a week or should be refrigerated for up to six months or frozen for up
to one year. For long-term storage, it’s best to buy unshelled nuts.
Availability
Walnuts are available year-round. Over 98% of the total U.S. commercial crop and two-thirds
of world’s commercial walnuts are produced in California. Walnuts are harvested in
California beginning in August.
Preparation, uses, and tips
Shelled walnuts can be used straight out of the package. Chopped walnuts are used
extensively in baking, especially in foods, such as brownies and cookies, where they are added
at the last stage of mixing. Walnuts are also a good addition to savory dishes, such as
grains, stuffing, salads, and stir-fries.
Nutritional Highlights
Walnuts (black, dried), 1 Tbsp
Calories: 47.3
Protein: 1.9g
Carbohydrate: 0.94g
Total Fat: 4.4g
Fiber: 0.39g
Health benefits and concerns
Cancer (Prostate)
Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have
found that high dietary or blood levels of alpha-linolenic acid correlate with an increased
risk of prostate cancer. It is not clear, however, whether this association reflects a
cause-effect relationship. Concentrations of alpha-linolenic acid are high in almonds, Brazil
nuts, cashews, flaxseeds,
hazelnuts, macadamia nuts, peanuts, pecans, pine nuts,
pistachios, and walnuts.
Health benefits and
concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and
seeds. Read about health benefits and concerns
for nuts and seeds for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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