5 Health Benefits Of Walnut Oil + How It Compares To Other Oils

Here's a look into the research and science behind walnut oil, and if incorporating it into your diet is a good idea or downright nutty (pun intended).

Similar to peanut oil, sesame oil, and other healthy cooking oils, walnut oil is made from extracting the oil from a plant source, says Amy Shapiro, R.D., founder and director of Real Nutrition, a private nutrition practice based in New York City.

It's mostly used as a finishing oil for dishes such as salad, grains, or roasted vegetables—for good reason. While you technically can heat up walnut oil, you have to be careful since it has a very low smoke point of only 320 degrees Fahrenheit. If burned, walnut oil not only loses some of its nutritional value, but it can start to emit pro-inflammatory compounds2.

One tablespoon (13.6 grams) of walnut oil contains3:

ALA has a long-standing link to lowering the risk of coronary heart disease (CHD). In fact, research has found that eating 2 to 3 grams of ALA per day can prevent and reduce the incidence of CHD4. 

Walnut oil types differ mainly by methods of extraction, says Shapiro. Here are the three different types you can find at the store:

Whole walnuts have also been found to improve endothelial function6 (the opening and closing of arteries) and decrease both oxidative stress and some markers of inflammation.

"The fatty acids and plant bio-actives in walnuts might promote healthier immune responses in the body, but this is difficult to study in people," adds Ann Skulas-Ray, Ph.D., assistant professor of the School of Nutritional Sciences and Wellness at The University of Arizona.

Walnut oil also controlled the superoxide dismutase (SOD) activity in cells that hyperglycemia had increased. If SOD is not regulated over time, it can lead to cell damage. This means that those with hyperglycemia or a risk of developing it may benefit from starting to incorporate more walnut oil into their daily diet.

The group that consumed walnut oil showed a decrease in blood glucose levels compared to the control group11. This, in part, is thanks to the antioxidants and anti-inflammatory effects found in walnut oil from ALA.

"In addition to antioxidants, walnuts have a high amount of vitamin E1," says Shapiro. "This is a crucial vitamin that can help fight signs of aging and oxidative damage on the skin." Shapiro adds that healthy fats keep skin hydrated12 when incorporated as part of a daily diet, too.

Walnut oil can have a positive impact on your health, but only if you don't have any allergies to nuts, says Shapiro. Certain walnut oils (such as cold-pressed) have potent amounts of nuts in them and as such, could cause allergic reactions or sensitivities upon consumption.

"As with any oil, using too much walnut oil (especially on an empty stomach) may lead to an upset stomach," says Skulas-Ray. Using a dash of walnut oil to drizzle on top of a salad is one thing, but using lots of it for deep frying is going overboard with this oil—especially when you consider its low smoke point.

"Walnut oil has high concentrations of PUFAs that reduce bad cholesterol," Skulas-Ray summarizes. "There is also research demonstrating benefits for blood pressure and other cardiovascular risk factors. Plus, it is particularly enriched in ALA, which not many foods provide."

Here's how walnut oil stacks up to a few other popular cooking oils:

It can be harder to find food sources with ALA in them, giving walnut oil a leg up. Olive oil has a much higher smoke point than walnut oil, though, which makes it a safer oil to cook with.

Canola oil also has more oleic acid than walnut oil. Yet, walnut oil contains more PUFAs while canola oil has a high MUFA content. Canola's smoke point can be as high as 400 degrees Fahrenheit, which is why many use it for frying. Most canola oil is highly processed, so it's usually considered one of the least healthy cooking oils and it's a less nutritious pick than walnut oil overall.

"Flaxseed oil (or linseed oil) is the richest source of ALA, but some people don't enjoy the flavor and it can oxidize (aka, go rancid) more quickly than other oils," says Skulas-Ray. Shapiro adds that flaxseed oil has an especially low smoke point of 225 degrees Fahrenheit, which is why both are used mainly as dressings.

If you're looking to get more heart-healthy ALAs in your diet, walnut oil is an excellent source of it. Use it as a replacement for creamy, saturated-fat-filled salad dressings or as a finishing touch to veggies and protein. Just make sure you're storing the cooking oil properly to retain its benefits!