Nutrition in Walnut Oil

Replacing other sources of fat in the diet with walnut oil is a good way to increase your intake of polyunsaturated fats, which are well known for their health benefits. Walnut oil not only provides heart-healthy omega-3 fatty acids, but also contains nutritious vitamins and phytochemicals that fight disease in the body. You can use walnut oil for cooking, baking, drizzling over food or in salad dressings to add a delicate nutty flavor.

Basic Nutrition

Walnut oil contains 120 calories in 1 tbsp., approximately 13.6 g, and all of its calories come from fat. Walnut oil contains no sodium or cholesterol. There are small amounts of choline and vitamins K and E. Vitamin E is present in walnut oil in two forms: alpha-tocopherol and gamma-tocopherol. The gamma-tocopherol form has been shown to halt the growth of cancer cells in laboratory studies and inhibits inflammation, according to a December 13, 2004 article by Jiang, Q, et al. in the "Proceedings of the National Academy of Sciences."

Fat Content

The saturated fat in walnut oil makes up 1.2 g of each tablespoon, making it low in saturated fat. There are 3.1 g of heart-healthy monounsaturated fats in 1 tbsp. The majority of fat in olive oil is comprised of polyunsaturated fats, which make up 8.6 g of every tablespoon. Of these polyunsaturated fats, 1.414 g is made up of omega-3 fatty acids and 7.194 g of omega-6 fatty acids, according to the USDA National Nutrient Database. Both of these are essential fatty acids that cannot be created by the body and must be consumed through foods.

Phytochemicals

A tablespoon of walnut oil has 24 mg of phytosterols, according to the USDA National Nutrient Database for Standard Reference. These compounds are similar in structure to cholesterol but are linked to cholesterol reduction and a possible decrease in cancer risk, according to the Linus Pauling Institute. Other phytochemicals in walnut oil include caffeic acid, ellagitannins and kaempferol, antioxidants that destroy free radicals that can damage cells if left unchecked.

Health Benefits

According to research by Sheila West, PhD, an associate professor of biobehavioral health at Penn State, and her colleagues, a diet high in walnut oil can help the body respond better to stress and to lower blood pressure. Walnut oil has also been shown to lower cholesterol.The Penn State researchers also suggest that the omega-3 fat alpha-linolenic acid, or ALA, found in walnuts is likely to be responsible for at least some of the beneficial effects. Dr. West's research was published in the October 2010 issue of the "Journal of the American College of Nutrition."

Considerations

Some people have an allergic reaction to walnut oil, especially those who have allergies to other tree nuts or to peanuts. Walnut oil may also interfere with iron absorption. As with all fats, walnut oil should be used sparingly since it contains 9 calories per gram.