We think of walnuts as the “king of nuts” offering fantastic nutritional qualities. Nutrition experts recommend that we eat 30g of raw nuts each day - that’s a small handful or around 7 walnuts.

Fresh is best

As with most food, fresh is best for walnut quality. The walnut shell is nature’s airtight container and protects the kernels from air and light. Unlike imported walnuts, which are cracked months before they reach New Zealand, Trickett’s Grove walnuts are grown locally and cracked just in time for delivery - maximising their nutrients and delicious fresh nutty taste.

Walnuts are so versatile – so go on, grab a handful as a snack or as part of your next meal and you’ll be on your way to the 30g of nuts per day as recommended by nutrition experts.

Omega-3 Oils

Our walnuts are high in Omega-3 healthy oils - more so than other nuts. Specifically, walnuts are high in alpha-linolenic acid (ALA). Once in the body, ALA is converted to a longer chain omega 3, called EPA, which in turn converts to DHA. DHA plays a key role in the optimisation of nerve and eye function and has cardiovascular and anti-inflammatory benefits.

One 30g serving of New Zealand walnuts provides 3100mg of ALA. Although there is no specific dietary recommendation for ALA, an Adequate Intake of 800mg per day has been set for adult women and 1300mg per day for adult men. This is based on the median intakes of healthy adults.

Dietary Fibre

Dietary fibre is necessary for normal gut function and has been linked to a reduction in the risk of chronic disease such as cancer, diabetes and heart disease. Fibre is obtained from plant foods and is resistant to digestion and absorption in the small intestine7. The average New Zealander does not eat the recommended amount of fibre each day (30 g), so advice includes increasing food sources of fibre, such as nuts, fruit, vegetables and wholegrain cereals1. One 30 g serving of Trickett’s Grove walnuts provides 3g of dietary fibre or 9% of the dietary recommendation.


Magnesium plays an important role in energy production7. One 30g serving of Trickett’s Grove walnuts provides 40mg of magnesium or 12% of the Recommended Dietary Intake (RDI).

Manganese is essential for bone and assists in the metabolism of carbohydrate, cholesterol and amino acids, to produce energy7. One 30g serving of Trickett’s Grove walnuts provides 0.7mg of manganese or 14% of the Estimated Safe and Adequate Daily Dietary Intake (ESADDI).

Phosphorus has a range of functions in the body, including bone mineralisation and the metabolism of energy. One 30g serving of Trickett’s Grove walnuts provides 114mg of phosphorus or 11% of the Recommended Dietary Intake (RDI).


Source: National Health and Medical Research Council (2006). Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra: Commonwealth of Australia