Walnuts

Plant omega-3 (ALA), polyphenols, heart health.

Category: Nuts & Seeds
Plate rating: 93/100
Glycemic index: ≈15 · Low GI
Pesticide residue: Lower

Medicine note: Levothyroxine (thyroid hormone) and food

Some foods can reduce how well levothyroxine is absorbed. Read more.

What walnuts offers

Polyphenol antioxidants
Omega-3 fatty acids
Studied for inflammation
Supports heart health

When to eat it

Evening snack or with breakfast.

Tip

Store in fridge to prevent rancidity

Pairs well with

Blueberries · Greek Yogurt · Salads

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More nuts & seeds

Chia SeedsOmega-3 (ALA), fiber, calcium; gels for fullnessNuts & Seeds

AlmondsVitamin E, heart health, brain functionNuts & Seeds

FlaxseedsLignans, plant omega-3 (ALA), fiberNuts & Seeds

PistachiosAmong the lower-calorie nuts, lutein for eyes, proteinNuts & Seeds

HazelnutsVitamin E, heart health, folateNuts & Seeds

CashewsZinc, magnesium, bone healthNuts & Seeds

Sources

Nutrient data: USDA FoodData Central (search “Walnuts”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)
MedlinePlus: Levothyroxine

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.