Walnuts Benefits & Nutrition
Walnuts benefits: nutrition per 100 g (654 kcal, 6.7 g fibre), how much to eat a day, who should be careful and its season in India. Also called Akhrot.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Akhrot · Seeds, nuts & grains
- 654 kcalenergy
- 15.2 gprotein
- 6.7 gfibre
- Year-round (new crop Sep–Nov, Kashmir)best season in India
Per 100 g (raw) 🟢 In season now
Health benefits of walnuts
- The nut richest in plant omega-3 ALA.
- Studies link regular walnut intake with better cholesterol levels.
- Contains polyphenols studied for brain health.
- Is a source of magnesium.
How to eat it
Eat a few halves as a snack, or chop into oats, salads and raita.
How much a day: About 7 halves (30 g).
Who should be careful
- Tree-nut allergy.
- Calorie-dense — one handful is a portion.
Best season in India
Year-round (new crop Sep–Nov, Kashmir). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of walnuts?
The nut richest in plant omega-3 ALA. Studies link regular walnut intake with better cholesterol levels. Contains polyphenols studied for brain health.
How much walnuts can I have a day?
About 7 halves (30 g). Eat a few halves as a snack, or chop into oats, salads and raita.
Who should be careful with walnuts?
Tree-nut allergy. Calorie-dense — one handful is a portion.
When is walnuts in season in India?
Year-round (new crop Sep–Nov, Kashmir).
More seeds, nuts & grains
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