Like many nuts and seeds, walnuts are prone to spoilage if not stored correctly due to their high oil content. To keep them fresh, shelled walnuts should be stored in an airtight container in the refrigerator, where they can last for up to six months. You can also freeze them for up to a year. Un-shelled walnuts should be kept in a cool, dry, and dark place for up to six months.
Nutritional Profile and Key Benefits
The impressive nutritional makeup of walnuts is why they're so highly regarded. A 1-ounce serving (about 14 walnut halves) contains 185 calories, 4.3 grams of protein, and nearly 2 grams of dietary fiber. They also have a low glycemic index, making them a great snack for stable energy.
Beyond their basic macros, walnuts contain a unique combination of polyunsaturated fatty acids, specifically omega-6 (linoleate) and omega-3 (linolenate). They are one of the richest plant-based sources of omega-3s, with a single serving providing 2.57 grams of the beneficial fatty acid alpha-linolenic acid (ALA). These healthy fats are a primary reason for the nut's cardiovascular benefits.
Walnuts are also an excellent source of essential vitamins and minerals. A quarter-cup (approx. 30 grams) provides 50% of your daily manganese needs, 23% of your copper, 11% of your magnesium, and nearly 5% of your iron.
Why Walnuts Are the Champion of Nuts
Among the many types of nuts, walnuts stand out. Research by Dr. Joe Vinson, a chemistry professor at the University of Scranton, found that walnuts contain more polyphenols—powerful antioxidants—and have a higher antioxidant potency than pistachios, almonds, pecans, cashews, Brazil nuts, hazelnuts, and macadamia nuts. In fact, the antioxidants found in walnuts are thought to be 15 times more potent than vitamin E. This powerful combination of antioxidants helps to combat free radicals and protect your cells from damage.
