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Healthy fats

Walnuts

Walnuts are the only common nut with a meaningful amount of plant omega-3 (ALA) — about 2.5 grams an ounce, more than the rest of the nut aisle combined.

Organic upgrade priority

Residue data does not apply

→Pesticide residue monitoring does not apply to this food in the same way.

Key numbers

Nutrient density: 87/100; Per calorie, across the whole database
Typical price: $10.99; per 16 oz bag · organic +32%
Servings a week: 3.2; Per person, at typical purchase volume

What to look at instead

Pesticide residue monitoring does not apply to walnuts the way it does to fresh produce. These are the measures that actually decide the purchase.

Cost per serving: $0.69
ALA omega-3: 2.5 g per oz; The highest of any common nut by a wide margin
Storage: Freezer; The high polyunsaturated content goes rancid within weeks at room temperature
Processing level: Whole food

Nutrition

Per 1 oz, ~14 halves (28 g).

185

calories

4.3 g

protein

1.9 g

fiber

1 mg

sodium

ALA omega-3 2.5 g
Copper 50% DV
Manganese 42% DV

Buying and storing

◆If walnuts taste bitter or like paint, they are rancid — not an acquired taste. Fresh ones are sweet and buttery.
◆The papery skin holds most of the polyphenols and all of the bitterness. Do not bother rubbing it off.

Common questions

›Is walnuts a healthy choice?

Walnuts are the only common nut with a meaningful amount of plant omega-3 (ALA) — about 2.5 grams an ounce, more than the rest of the nut aisle combined. A 1 oz, ~14 halves (28 g) serving provides 185 calories, 4.3 g protein, and 1.9 g fiber, scoring 87/100 on nutrient density.

›Does walnuts need to be organic?

Pesticide residue monitoring does not apply to walnuts the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.

›What can I buy instead of walnuts?

If the organic version is out of budget or the fresh price has spiked, Almonds, Chia seeds cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.

Related foods

🌱

Chia seeds

$6.99 / 12 oz bag · organic $8.99

Nutrition 90/100 · 4.7 g protein · 9.8 g fiber

Not applicable

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Almonds

$8.99 / 16 oz bag · organic $12.49

Nutrition 85/100 · 6 g protein · 3.5 g fiber

Not applicable

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Extra virgin olive oil

$12.99 / 25 oz bottle · organic $16.99

Nutrition 86/100 · 0 g protein · 0 g fiber

Not applicable

🥜

Peanut butter

$4.29 / 16 oz jar · organic $6.29

Nutrition 78/100 · 8 g protein · 2.6 g fiber

Not applicable