California Walnuts – walnuts.org

Unique among nuts, walnuts contain the highest amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid, required by the human body. As one of the best plant food sources of omega-3s, a one-ounce serving of walnuts provides 2.5 grams of ALA. A growing body of science is beginning to uncover a variety of benefits that ALA/omega-3s may provide to our bodies. While most nuts contain monounsaturated fats, only walnuts are comprised primarily of polyunsaturated fat (13 grams out of 18 grams total fat). Dietary guidelines recommend that people keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids.

 

A one ounce of serving of walnuts provides 18g of total fat - 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5 grams of alpha linolenic acid - the plant based omega-3 ALA. It also provides 4g of protein, 2g of fiber and 3.721 mmol of antioxidants. 

"Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease."  U.S. Food and Drug Administration, March 2004