Many people have heard that they can get their Omega 3 Essential Fatty Acid requirements by eating 5 walnuts a day. Well, apparently it matters what kind of walnut you eat. The National Academy Of Sciences states that the AI ( Adequate Intake ) of Omega 3 EFAs for men is 1.6 grams a day and 1.1 grams per day for women.
1 ounce of Black Walnuts has only 0.6 grams of Omega 3 EFAs.
1 ounce ( 28.34 grams) of English Walnuts has 2.5 grams of Omega 3 EFAs. That is about 7 English walnuts or 14 halves.
That will add 185 calories and and 4 grams of protein to your diet. In comparison 1 tablespoon of whole brown flaxseeds ( you need to grind it before eating it ) which also has about 2.5 grams of Omega 3 EFAs, will only add 55 calories and about 2 grams of protein to your diet.
If you are watching your weight flax seeds are the better choice as an Omega 3 source. On the other hand, if you are not watching your weight English walnuts are easier to get and easier to eat.