Walnuts are some of the healthiest foods due to their nutritional content. They are rich in minerals and vitamins that help you fight off various diseases while still tasting delicious.
But, as you may know, most nuts are high in potassium – a mineral that some people, particularly those with kidney issues, should consume with caution. So, are walnuts safe to consume on a low-potassium diet? Are walnuts high in potassium?
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Are walnuts high in potassium?
Walnuts contain less than 200mg of potassium in a single serving which means they’re perfect for a low-potassium, kidney-friendly diet as they won’t cause any unpleasant symptoms. Walnuts are also loaded with nutrients that help you stay healthy and prevent the development of many serious health conditions.
As a result, adding some walnuts into your diet is a very healthy and beneficial choice.
How much potassium is in walnuts?
A one-ounce serving of walnuts (around 14 halves) contains approximately 125mg of potassium. This makes walnuts a good choice of nuts to include in your low-potassium diet. They’re also high in essential nutrients and plant compounds that help you ward off many diseases and improve your overall health.
What’s more, it’s very easy to add walnuts to your diet since you can snack on them, add them to larger meals, and even toss them into various salads.
Are walnuts healthy?
Walnuts are incredibly nutritious and rich in various minerals and vitamins. They’re also high in plant compounds that may lower the risk of heart disease, cancer, high blood pressure, and stroke. This type of nut is the highest in antioxidants, which help your body prevent oxidative stress and damage to your cells and tissues.
As a result, you should include many foods, including walnuts, that are rich in these dietary compounds.
Walnuts are also high in omega-3 and omega-6 fatty acids. Since most of their calories come from fats, they are very calorie-rich, energy-dense foods. But, despite that, replacing other foods with some walnuts hasn’t been proven to cause weight gain or an increased risk of obesity.
This is because they contain healthy fats that help you feel full after a meal and don’t clog up your arteries, leading to serious cardiovascular problems.
Another great mineral that walnuts are high in is manganese. Just one ounce of walnuts contains 48% of your daily recommended need for manganese. This mineral helps reduce inflammation, control blood sugar levels, and lower the risk of many health conditions due to its antioxidant properties.
Manganese also contributes to the metabolism of amino acids, cholesterol, glucose, and carbohydrates, all essential nutrients.
Several studies also indicate that nuts, including walnuts, may improve brain function. Regular consumption of walnuts has been linked to significant memory improvement and slower age-related decline in brain function and nerve impulses.
Walnuts might also help improve symptoms of depression, anxiety, and mood imbalances, which is beneficial for young children and older people.
Walnuts are also helpful in preventing the progression of Alzheimer’s disease by significantly improving learning skills and memory. This is beneficial since this disease affects many people around the world and progresses relatively fast.
Because of that, changing your diet and incorporating foods that improve your cognitive functions is a great way to prevent the early onset of this Alzheimer’s disease.
Can you take in too much potassium from walnuts?
Walnuts aren’t too high in potassium. So, as long as you practice mindful eating and control your portion sizes, you shouldn’t intake too much potassium. But, it’s also worth noting that, just like with other types of nuts, people tend to consume more than a standard serving in one sitting.
Because of that, it still is possible to take in more potassium than you should, especially if you follow a diet that particularly restricts this mineral.
To avoid this issue, make sure to divide walnuts into small portions or use a scale to be sure that you’re consuming a one-ounce serving instead of a lot more. You can also purchase pre-packed walnuts, which are usually sold in one-ounce servings.
This will ensure that you’re not consuming too much potassium and help prevent you from consuming too many calories, which may lead to weight gain and other issues.
Don't know which foods are high in potassium? Read our article, 15 Best Food Sources of Potassium. We also have a guide to this important mineral: Potassium 101: All You Need To Know About Potassium.
Are black walnuts high in potassium?
Black walnuts, which are often dried, contain around 146mg of potassium in a single serving. They’re slightly higher in this mineral than regular walnuts, but they’re still within the recommended range to be considered low in potassium.
This type of walnuts is rich in various nutrients, including manganese, copper, and magnesium, making them a great addition to a kidney-friendly diet. They might be harder to buy since the most common kind of walnuts is regular, raw walnuts.
But if you come across them, it’s a great idea to buy them since they can be stored for longer periods since they’re dried.
Is walnut oil high in potassium?
Walnut oil doesn’t contain any potassium. Because of that, you can safely cook with it and add it to your salad dressings without any worries. It also might be slightly more nutritious than rapeseed or sunflower oil, which are often more processed than walnut or almond oil.
Walnut oil also contains trace amounts of nutrients, such as vitamin K, omega-3, and omega-6 fatty acids. These nutrients are known for decreasing the risk of heart disease, lowering cholesterol levels, and even reducing the risk of certain types of cancer. Because of that, it might help you reach your dietary goals more than other regular cooking oils.
Among all other nuts, walnuts don’t contain too much potassium per single serving. Because of that, they are a perfect addition to a low-potassium, kidney-friendly diet.
They’re also loaded with essential nutrients and minerals that help you stay healthy while maintaining proper kidney functions. Since walnuts are also very easy to add to any diet, even if as a snack, there’s no reason you shouldn’t indulge in them every once in a while.