Walnut oil is an uncommon vegetable oil that, despite its relatively high price, may be worth sampling. The flavor of the oil is rich and nutty, making it an easy way to create new flavors in any recipe. Try it on salads, pasta and vegetables, or even used as a dipping oil for bread. In addition to its flavor, walnut oil also has a healthy nutrition profile due to its content of beneficial fatty acids.
Total Fat
One tablespoon of walnut oil contains 14 g total fat, according to NutritionData. The fat content of walnut oil accounts for 100 percent of its 119 calories per tablespoon. As with any oil, walnut oil is a concentrated source of fat and calories, meaning it should be used in small quantities if you are following a low-calorie diet.
Saturated Fat
Walnut oil is low in saturated fat, containing only 1.2 g per tablespoon. About 9 percent of the total calories in walnut oil comes from saturated fat, making it a good choice for those limiting saturated fat intake. Diets low in saturated fat may help to decrease risk of heart attack or stroke, according to the American Heart Association.
Monounsaturated Fat
One tablespoon of walnut oil contains 3.1 g of monounsaturated fat, which is a moderate amount. For comparison, a tablespoon of olive oil contains 9.8 g of monounsaturated fat, according to NutritionData. The American Heart Association states that the majority of fat in the diet should come from either monounsaturated or polyunsaturated fat. Monounsaturated fat may decrease risk of heart disease and help reduce cholesterol levels in the blood.
Polyunsaturated Fat
Each tablespoon of walnut oil contains 8.5 g of polyunsaturated fat, of which 1,404 mg is omega-3 fatty acids and 7,141 mg of omega-6. Both types of polyunsaturated fats are essential to health, but WHFoods notes that most American diets contain high amounts of omega-6s and low amounts of omega-3s. The ratio of omega-3 to omega-6 in walnut oil is about 1:5, which is far better than the estimate of 1:25 for the typical American diet.
Compared to Walnuts
While walnut oil contains a heart-healthy fat profile, it does not provide nearly as much nutrition as eating whole walnuts. Whole walnuts provide the same healthy fats, in addition to many other nutrients. Walnuts are a great source of protein and dietary fiber. They contain many essential vitamins, especially B vitamins. They are also an excellent source of minerals, such as magnesium, phosphorus, copper and manganese.
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