Is Walnuts good for your health condition?
Walnuts are a nut high in omega-3 fat. They are energy dense, so portions are small.
Nutrition per 100 g
| Calories | 654 kcal |
|---|---|
| Protein | 15.2 g |
| Carbohydrate | 13.7 g |
| Sugars | 2.6 g |
| Fibre | 6.7 g |
| Fat | 65.2 g |
| Saturated fat | 6.1 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 441 mg |
| Purines | 19.6 mg per 100 g |
Source: USDA FoodData Central (SR Legacy), entry "Nuts, walnuts, english". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Usually fine in normal portions |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Limit or keep portions small |
| High uric acid or gout | Low purine: usually fine |
| Weight loss goal | Energy dense: keep portions small |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat walnuts?
Going by its sugar and carbohydrate numbers, the general guide is: usually fine in normal portions. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is walnuts OK for high uric acid or gout?
Purine level: 19.6 mg per 100 g. General guide: Low purine: usually fine. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is walnuts good for high blood pressure?
Sodium is 2 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.