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What Is in Walnuts
Per 30 g (about 7 whole walnuts, or 14 halves), USDA data shows roughly:
| Nutrient | Per 30 g |
|---|---|
| Calories | about 195 kcal |
| Plant omega-3 (ALA) | about 2.7 g |
| Protein | about 4.5 g |
| Fibre | about 2 g |
| Magnesium | about 47 mg |
Walnuts have more plant omega-3 than any other common nut.
Benefits for Men
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1. Heart health. Heart disease often shows up earlier in Indian men. Eating walnuts regularly is linked to better cholesterol levels, and the omega-3 fats support healthy blood vessels.
2. Sperm quality. A 2012 study in young healthy men found that adding 75 g of walnuts a day for 12 weeks improved sperm vitality, movement and shape compared with men who did not eat walnuts. It was a small study and 75 g is a large amount, but it is a useful signal.
3. Brain and focus. Omega-3 fats and antioxidants in walnuts support brain health over time. They are a good snack on long work days.
4. Gym and recovery. Walnuts are not a high protein food, but paired with milk, curd or a banana they make a good post-workout snack with healthy fats.
How Many to Eat
- Daily: 4 to 7 whole walnuts (about 15 to 30 g).
- If you are trying for a baby: talk to your doctor. Some men eat up to a small bowl a day, but that adds a lot of calories.
Best Time and Way to Eat
- Soak 4 to 5 walnut halves overnight and eat them in the morning.
- Add chopped walnuts to oats, curd or salad.
- Eat a few with a banana before or after the gym.
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Pick walnut giri for daily use, or whole Chilean walnuts if you like cracking them fresh. See our walnut price guide and walnut benefits.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 10 October 2026
- Last reviewed and updated on 10 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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