Oil, walnut
FDC 171030tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 27 · +5 vs Fats & oils medianWalnut oil scores 27 of 100, placing it in the Low band and ranking 21st of 60 in Fats & oils. Like most oils, it carries no standout percent-DV nutrient tags in this dataset; its profile is essentially 100 percent fat, so the score mostly reflects calorie density rather than any particular shortfall.
In the kitchen, walnut oil is typically drizzled cold over salads, roasted vegetables or pasta rather than used for high-heat frying, since its nutty flavor and delicate compounds are best kept away from a hot pan. The honest caveat: at 9.1 g of saturated fat per 100 g, it still needs to be used by the tablespoon rather than poured freely.
See how this score is calculated, build a plate around oil, walnut, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 9.1 g | 45% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171030Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, soybean, salad or cookingDensity 28 vs 27Oil, soybean lecithinDensity 28 vs 27Mayonnaise dressing, no cholesterolDensity 30 vs 27Original analysis by NutriVerdict
In the kitchen and how to use it
Walnut oil is a finishing oil more than a cooking oil, prized for a distinctly nutty, slightly toasted flavor that fades or turns bitter if it's heated hard. Cooks drizzle it over salads, grain bowls, roasted root vegetables, or fresh goat cheese, and it's a classic partner for walnuts themselves, apples, pears, and blue cheese in a vinaigrette. It also shows up whisked into pesto or brushed over warm bread as a simple finish rather than a frying medium.
Because it oxidizes and goes rancid faster than more neutral oils, walnut oil keeps best in the refrigerator, tightly capped and away from light, and is worth buying in smaller bottles you'll use up quickly. At 884 calories per 100 g and 14 g of fat per tablespoon, it's calorie-dense like any oil, so it's used by the drizzle rather than the cup, valued for what it adds to a dish rather than as a base ingredient to build a meal around.
Frequently asked questions about oil, walnut
How many calories are in walnut oil?
Walnut oil has 884 calories per 100 g, or about 124 calories in a 14 g tablespoon, in line with other pure oils.
How should walnut oil be used in cooking?
It's best as a finishing oil drizzled over salads, roasted vegetables, or cheese rather than used for high-heat frying, since heat mutes its nutty flavor.
How do you store walnut oil?
Keep it refrigerated in a tightly sealed bottle away from light, and use it within a few months, since it turns rancid faster than more stable cooking oils.