Any nutritionist will tell you that almonds and walnuts, in moderation, make delicious and healthy snacks. A serving size (1oz) of 20-25 almonds or 12-15 walnut halves will cost you 160-190 calories, but will keep you full for hours. Why is that? Because each type of nut contains a good source of healthy essential fatty acids (EFA’s) as well as a solid amount of protein (4-6g/serving), which helps keep us hungry humans satiated for a longer period of time. So, what’s the difference between walnuts and almonds?

In a word: fat. Though almonds are a good source of omega-6 fats, we’re already getting far too much of this type of fat in our diets, especially with the mass consumption of processed grain products and the vegetable oils we use in our daily cooking. Walnuts, on the other hand, are high in omega-3 fats, the same type of healthy fats that come from salmon and grass fed beef (AKA foods that most people don’t eat as much of).

In fact, most people consume roughly 20:1 more omega-6 fats than omega-3 fats, when in fact, we should aim for a ratio of 4:1. That’s where walnuts can help! A serving of walnuts contains 95% of our daily value for omega-3 fatty acids. Along with a healthy diet and other omega-3 fat-filled foods, you can quickly bring your fat ratio back to where it should be.

At Brit HQ, learning about the goodness of walnuts can only lead to one thing: a culinary hack! Check out our quick recipe for homemade Honey Walnut Butter, and all the delicious recipes you can use it in.


– 2 cups walnuts

– 1 tbsp honey

– a pinch of salt

– 2 tbsp oil (walnut, grapeseed, or vegetable)

Soak the walnuts for at least an hour, but overnight is best. Drain and blend with all your other ingredients in a food processor. Add additional honey and salt to taste, and if you’re looking for a super creamy texture, you can add more oil.

But what can you do with walnut butter besides spread it on a piece of toast? We recommend using walnut butter as a substitute for peanut butter in these three recipes:

Peanut Butter & Jelly For Breakfast 
Apple Bagelwiches

No Bake Grammy Graham Bon Bons

Remember, like any food, moderation is key. Got any homespun health tips of your own? Send 'em our way by leaving a note in the comments below or saying hi on Twitter.

Tiffany Chag has been an NASM certified personal trainer since 2005. She is also a certified clinical nutritionist consultant and holistic lifestyle coach. She has experience in everything from weight loss to strength/agility training to nutritional consulting.