Walnut Oil Nutrition Facts and Health Benefits Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Condiments, Pantry Staples, and More Walnut Oil Nutrition Facts and Health Benefits By Kristy Del Coro, MS, RDN, CDN Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our editorial process Updated on September 10, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Varieties Storage and Food Safety How To Prepare Walnut oil is a flavorful oil made by pressing whole walnuts. Walnut oil comes in both unrefined and refined varieties which are used for a variety of culinary purposes. Similar to walnuts, walnut oil contains a combination of saturated fats, monounsaturated fats, and polyunsaturated fats, but contains primarily polyunsaturated fats. Walnut oil is an excellent source of plant-based ALA omega-3 fatty acids, providing nearly 100 percent of the daily recommended intake in 1 tablespoon. Cold-pressed unrefined walnut oil, especially when toasted, has a distinct nutty flavor 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 oil (13.6g) as provided by the USDA. Calories: 120Fat: 14gSodium: 0mgCarbohydrates: 0gFiber: 0gSugars: 0gProtein: 0gOmega 3 Fatty Acids: 1.4g Carbs Walnut oil does not contain any carbohydrates and therefore zero sugar and zero fiber. Fats Walnut oil is primarily made up of healthy polyunsaturated fats, with approximately 63% of fat 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 acids which your body converts into EPA and DHA in limited amounts; 1 tablespoon of walnut oil provides 1.4g of ALA, which is nearly 100 percent of the recommended daily intake for adults ages 19 to 50. For reference, the Adequate Intake (AI) for ALA for adult men is 1.6g per day and for adult women is 1.1g per day. Walnut oil contains more omega-3 fatty acids per serving than canola oil, which is frequently cited as another excellent source. Protein Walnut oil is pure fat extracted from the walnuts so it does not contain any protein. Vitamins and Minerals Walnut oil contains a small amount of Vitamin K, providing 3% of an adult's daily needs in a 1 tablespoon serving. There is also a very small amount of Vitamin E and choline in walnut oil but this amounts to less than 1% of daily needs per serving. Health Benefits The health benefits of walnut oil are associated with its fat composition. Supports Heart Health The polyunsaturated fats and high concentration of plant-based omega-3 fatty acids make walnut oil particularly beneficial for heart health. Research has shown that omega-3 fatty acids may reduce the risk of cardiovascular disease by lowering triglycerides, increasing good HDL. Studies also indicate that replacing saturated fats with polyunsaturated fats can reduce bad LDL cholesterol, further reducing cardiovascular risk. The ALA and natural polyphenols in walnut oil may also help lower blood pressure. Supports Glycemic Control One study suggested that regular consumption of cold-pressed walnut oil (a little over 1 tablespoon daily) may help reduce blood sugar in those with type 2 diabetes, especially 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 as well as the anti-inflammatory benefits of the polyunsaturated fats. Polyunsaturated fats have also been shown to increase insulin sensitivity. Reduces Inflammation The high amount of polyunsaturated fats and omega-3 fatty acids along with polyphenols may help reduce chronic inflammation which contributes to a variety of health conditions such as cardiovascular disease, cancer, and inflammatory skin conditions such as psoriasis. Adding walnut oil to a diet in place of other unhealthy fats may help reduce overall inflammation in the body; however, more research is needed to determine exactly how much walnut oil needs to be consumed to result in significant health outcomes. Allergies Unrefined cold-pressed or expeller-pressed walnut oil should be avoided for those with allergies to tree nuts or walnuts specifically. Fully refined walnut oil is unlikely to trigger an allergic response due to the refining processing which results in the nearly complete removal of all proteins that cause allergic reactions. However, if you have a walnut allergy, consult with your doctor or dietitian before using refined walnut oil. Varieties Walnut oil comes in two primary varieties: cold-pressed and refined. Cold-pressed walnut oil is made by pressing walnuts without the use of heat or chemical solvents resulting in better retention of inherent nutrients in the oil (i.e. plant-based polyphenols) and higher quality, more flavorful oil. The benefit of using refined walnut oils is lower cost and a slightly higher smoke point; this would also be a good choice for those with tree nut allergies since refining removes the allergens. (Expeller pressed oil is another method of extracting similar to cold-pressed but uses a screw press which does not add any heat but results in some heat caused by friction). Toasted or roasted walnut oil is also available, which is made by pressing walnuts that have been dried or roasted prior to extraction, lending the oil a richer nuttier flavor. This oil is typically the most expensive variety due to the extra labor involved in the processing and is more of a gourmet food product. Storage and Food Safety Walnut oil should be kept in a cool dark place. To extend shelf life after opening, store in the refrigerator to prevent it from turning rancid. How To Prepare Walnut 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 great replacement for butter or neutral oil—or in cold applications such as a vinaigrette or sauce. If applying heat, use refined walnut oil. If using primarily for the flavor, choose a high-quality, cold-pressed, or toasted walnut oil. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Walnut Oil. USDA Food Data Central. https://fdc.nal.usda.gov/index.html Additional Reading Walnut Oil. Self Nutrition Data. Crevel RW, Kerkhoff MA, Koning MM. Allergenicity of refined vegetable oils. Food Chem Toxicol. 2000;38(4):385-393. doi:10.1016/s0278-6915(99)00158-1 National Institutes of Health, Office of Dietary Supplements; Fact Sheet for Health Professionals: Omega-3 Fatty Acids. Updated October 17, 2019. Zibaeenezhad M, Aghasadeghi K, Hakimi H, Yarmohammadi H, Nikaein F. The Effect of Walnut Oil Consumption on Blood Sugar in Patients With Diabetes Mellitus Type 2. Int J Endocrinol Metab. 2016;14(3):e34889. Published 2016 Jul 24. doi:10.5812/ijem.34889 By Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles The Best Cooking Oils, According to a Dietitian Olive Oil Nutrition Facts and Health Benefits Mustard Oil Nutrition Facts and Health Benefits 7-Day Anti-Inflammatory Meal Plan & Recipe Prep 10 Healthy Olive Oil Substitutes and How to Use Them Coconut Oil Nutrition Facts and Health Benefits Is Cottonseed Oil Bad for You? Sacha Inchi Nutrition Facts and Health Benefits Safflower Oil Nutrition Facts and Health Benefits Know Your Cooking Oil Smoke Points Coconut Nutrition Facts and Health Benefits Flaxseed Nutrition Facts and Health Benefits Pumpkin Seed Oil Nutrition Facts and Health Benefits Grapeseed Oil Nutrition Facts and Health Benefits Shrimp Nutrition Facts and Health Benefits Tuna Nutrition Facts and Health Benefits When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All