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Fats
· Nutrition guide
🌰 Walnuts
The highest omega-3 content of any nut. Anti-inflammatory and brain-supportive.
Calories
654
kcal
Protein
15
g
Carbs
14
g
Fat
65
g
Fibre
7
g
Per 100g
Common servings
Calories per serving size
4 walnut halves (15g)
15g
98
kcal
2.3
protein
2.1
carbs
9.8
fat
Small handful (25g)
25g
164
kcal
3.8
protein
3.5
carbs
16.3
fat
Standard serving (30g)
30g
196
kcal
4.5
protein
4.2
carbs
19.5
fat
Why it matters
Key nutrients in Walnuts
ALA omega-3
9.1g / 100g
Highest omega-3 of any nut. Anti-inflammatory across all cycle phases.
Polyphenols
High
Antioxidant and anti-inflammatory. Reduce oxidative stress.
Magnesium
158mg / 100g
Muscle relaxation and sleep quality.
Melatonin
3.5ng / g
Supports sleep quality — disrupted during the luteal phase.
Cycle nutrition
When Walnuts is most valuable
The ALA omega-3 content makes walnuts valuable during the menstrual phase for reducing inflammation. The melatonin content helps with the sleep disruption common in the luteal phase.
Logging in Oli
How to track Walnuts accurately
"6 walnuts" or "30g walnuts" are both accurate. Walnut halves vs pieces doesn't change the calorie count — but volume is deceptive. Weigh if precision matters.
Quick log in Oli
"4 walnut halves (15g)"
98 kcal · 2.3g protein
Cycle-aware tracking
Track Walnuts — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual logging.