Are Walnuts Healthy? Benefits, Nutrition, and More
Medically reviewed by Christiana George Updated Date: January 5, 2026
Walnuts are nature’s one of the finest creations packed with an abundance of beneficial nutrients for human beings. Like every other nut, walnuts are one of the healthiest nuts too. However, because they are also fairly high in fat, many people assume that they can’t be that good for you. So, are walnuts healthy?
Walnuts are rich in fats, but those are healthy fats beneficial for the body. It’s further rich in omega-3 fatty acids and antioxidants that contribute to your well-being if consumed regularly. Walnuts are well-known to boost memory by improving brain health because the nut’s shape mimics a brain!
Read out to learn more reasons why walnuts are actually some of the healthiest nuts out there, and should be part of your diet.
Are Walnuts Healthy? – Top 5 Health Benefits
Walnuts are one of the healthiest and most nutritious nuts you can eat, and they also happen to be delicious. Eaten in moderation, walnuts contain numerous health benefits that can greatly improve your quality of life and even help you live longer.
Here are five reasons why walnuts are so healthy and why you should be adding them to your diet as soon as possible!
They Are Rich In Omega-3 Fatty Acids
Omega-3 fatty acids are naturally found in fish oil. However, nothing can beat walnuts if you are looking for a vegan alternative.
Omega-3 fatty acids are essential for our health, but our bodies can’t make them on their own. Walnuts are one of the best sources of omega-3 fatty acids known as alpha-linolenic acid (ALA).
You’ll find a whopping 180 mg of alpha-linolenic acid in just one ounce of walnuts. Other nuts also contain ALA, but none have as much as walnuts. In fact, there’s more ALA in an ounce of walnuts than there is in six ounces of ground beef!
Omega-3 fatty acids can improve heart health. They can also reduce inflammation throughout the body and help improve cognitive function and mental health.
The Heart Benefits
Walnuts are rich in omega-3 fatty acids, which can promote heart health by helping to lower cholesterol levels and reduce inflammation.
Walnuts contain plant sterols, which are linked to lowering cholesterol levels and preventing coronary artery disease. Additionally, studies have shown that eating walnuts can help to prevent heart disease and stroke.
In fact, research has found that people who eat nuts as a part of their diet have a 30% lower risk of death from cardiovascular disease than those who don’t.
Prevents Cancer
Antioxidants are essential because they help protect your cells from damage. Walnuts contain high levels of antioxidants, including ellagic acid and vitamin E. These nutrients have been shown to help prevent the growth of cancerous cells in the body.
Mental Wellness
Walnuts have been shown to improve mental wellness. Walnuts can help reduce stress and improve cognitive function.
For brain health, walnuts provide Omega-3 fatty acids, folate, vitamin E, antioxidants, B vitamins, and minerals such as manganese. As well they contain tryptophan which is a natural sleep aid.
Finally, walnuts also include potassium which may be helpful for people with lower blood pressure.
Reduce Inflammation
One of the main benefits of walnuts is their ability to reduce inflammation. It is due to the fact that they contain high levels of anti-inflammatory effects, which have been shown to be effective in reducing inflammation.
Additionally, a recent study published in Nutrients found that participants who consumed walnuts for just two weeks showed lower levels of inflammatory markers than those who did not consume any nuts.
Nutritional Facts of Walnuts
Nutritional chart for 1 ounce or 28.4 gram of walnuts-
| Calories | 185 |
| Total fat Saturated fat | 18 g 1.7 gram |
| Total carbs | 3.9 g |
| Dietary fiber | 1.9 g |
| Potassium | 125 mg |
| Cholesterol | 0 mg |
| Protein | 4.3 g |
| Magnesium | 44.8 mg |
| Vitamin B6 | 0.2 mg |
| Iron. | 0.8 mg. |
From the chart above, we can see that walnuts consist of almost 65% of fat in terms of the given quantity. However, most of the fats are healthy polyunsaturated fats which do not lead to weight gain and obesity.
Walnuts also contain a number of other nutrients that make them healthy such as fiber and protein. An ounce of walnut can add up to your daily required trace minerals like 10% vitamin B6, 11% magnesium, 4% iron, 2% calcium, and 3% potassium, which keep you healthy from head to toe.
Who Should Avoid Walnuts?
Although walnuts are the most nutritious and well-adoptive nut, a few unlucky bunches should avoid them for some reason.
People With Tree Nut Allergies
First, walnuts contain high levels of ellagitannins, which can cause an allergic reaction in people with tree nut allergies. One common symptom of such allergy is anaphylaxis or allergic shock.
Those With Gastrointestinal Issues
People with gastrointestinal issues should avoid eating walnuts because they contain high levels of fiber which can irritate the digestive system. Additionally, walnuts contain variable amounts of tannins which can also irritate the digestive system.
People On Blood Thinners
Although walnuts are a healthy food, people on blood thinners should avoid eating them because they can increase the risk of bleeding.
Walnuts are a rich source of omega-6 as well, which can interact with other medications, such as blood pressure and cholesterol-lowering drugs. Therefore, individuals on these medications should consult their doctor before consuming walnuts.
However, if you can tolerate them in small quantities, they’re a great addition to your diet!
Ways to Include Walnuts in Your Diet
Adding walnuts to your diet is easy and there are many health benefits associated with doing so.
The best way to add walnuts into your diet is by eating them whole or chopping them into salads and other dishes as an ingredient. If you don’t like the slightly bitter after-taste of walnuts like me, you can dry roast or honey roast them to kick that bitterness off.
You can also use walnut oil in dishes or as salad dressings; however, walnut oil is very expensive due to the tough extraction process.
Nonetheless, you can eat walnuts at any time of the day.
- In the morning, have a small handful of walnuts with your breakfast to jumpstart your metabolism with their fiber content.
- For a midday snack, you can eat a few walnuts instead of unhealthy snacks to suppress your hunger. Since walnut is energy-dense and rich in fiber, it will keep you filled till dinner.
- Finally, at night, try eating walnuts before bedtime because they contain melatonin which is needed for good sleep.
When buying them at the store, it’s important to know that walnuts should be eaten soon after purchasing because they don’t stay fresh for very long.
Also, look at the number of walnuts you eat per day. You should consume around 1-2 ounces of walnuts per day or about 10-20 whole walnuts; not more.
Consuming more than that could lead to overconsumption of calories leading to other health problems. It is recommended to avoid overconsuming this nut as it is higher in Omega 6 fatty acids which can increase blood pressure if consumed in excess.
FAQs
Are walnuts fattening?
Walnuts do not lead to weight gain and obesity as they are a good source of fiber, protein, and healthy fats. In fact, walnuts help you feel full so you’re less likely to overeat.
They also contain antioxidants that can help protect your cells from damage. Additionally, they contain vitamin E which has been shown to reduce inflammation in some people.
Are walnuts good for cholesterol?
Walnuts have been shown to improve blood cholesterol levels and lower bad cholesterol and triglycerides while raising good cholesterol levels. Furthermore, these nuts do not have cholesterol in them.
What are the benefits of walnuts for the Skin?
Walnuts are rich in omega-3 fatty acids, which are beneficial for maintaining skin health. These fatty acids can help keep skin moisturized and can also reduce inflammation. Omega-3s may also play a role in collagen production.
Collagen is what gives your skin its elasticity and firmness. When you age, you produce less of it. Eating walnuts or foods that contain omega-3s can make up for this loss to maintain healthy skin.
What are the Benefits of Walnuts for Hair?
Walnuts contain high levels of biotin or vitamin b7, which is essential for hair growth. They also provide omega-3 fatty acids, copper, and magnesium – all nutrients that promote healthy, shiny, and lustrous hair. In fact, just one ounce of walnuts contains more than 2.5 grams of omega-3 fatty acids.
Final Thought
All in all, walnuts are an incredibly healthy food that offers a wide range of benefits if you’re still thinking – are walnuts healthy? So next time you’re looking for a nutritious snack, reach for a handful of these little gems. The nutritional value of walnuts is astounding and they contain many vitamins and minerals, making them good for your overall health. Your body will thank you!
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Are Mangosteens Acidic? Queen of Fruits pH
Mangosteens are mildly acidic. UC Davis postharvest experts report that ripe mangosteen flesh has a pH of about 4.5 to 5.0, with titratable acidity of 0.7% to 0.8% and soluble solids (mostly sugar) of 17% to 20% (Kader, UC Davis). That pH is in the same gentle range as bananas and lychees. But mangosteens carry more total acid than most other Southeast Asian fruits, which is why the “queen of fruits” tastes sweet with a noticeable, refreshing tang.
If you have acid reflux or sensitive teeth, mangosteens are usually a reasonable choice in moderate amounts. This guide explains how acidic mangosteens really are, how they compare with lychees, rambutans, and longans, what canned mangosteens mean for your diet, and how to enjoy them.
Key Takeaways
- Mangosteens are mildly acidic, with a pH of about 4.5 to 5.0 per UC Davis.
- They carry more total acid than their sweet cousins, about 0.7% to 0.8%, similar to a tart apple.
- They’re also very sweet, with 17% to 20% soluble solids, which balances the tang.
- Acidity drops as mangosteens ripen and during storage.
- For most people with acid reflux, ripe mangosteens are a reasonable fruit in moderate portions.
- Canned mangosteens come in syrup, which adds sugar and cuts vitamin C.
Are Mangosteens Acidic? The Short Answer
Yes, mildly. Anything below pH 7 is acidic, and mangosteens sit at about pH 4.5 to 5.0. The FDA’s widely used pH table doesn’t list mangosteen (FDA), so here’s what other sources report:
| Mangosteen measure | Value | Source |
| pH | 4.5–5.0 | Kader, UC Davis |
| Titratable acidity (total acid) | 0.7%–0.8% | Kader, UC Davis |
| Soluble solids (mostly sugar) | 17%–20% | Kader, UC Davis |
| Total titratable acid at harvest (Indonesia) | About 0.60%–0.74% | Sumiasih et al., 2019 |
Values vary with cultivar, ripeness, and storage time.
So mangosteens have a mild pH, but a moderate amount of total acid. Both numbers matter, and we’ll explain why next.
Why Are Mangosteens Acidic and Sweet at the Same Time?
pH and total acid measure two different things:
- pH tells you how strong the acidity is in the fruit’s juice. Lower numbers mean stronger acidity.
- Titratable acidity tells you how much acid the fruit contains overall.
Mangosteens have a mild pH (4.5 to 5.0) but more total acid (0.7% to 0.8%) than many similar fruits. Fruits contain natural buffers that keep pH from dropping as much as the total acid might suggest. Mangosteens also have a lot of sugar, 17% to 20% soluble solids (Kader, UC Davis). The result is a fruit that tastes sweet first, with a bright, tangy finish.
We couldn’t find a published breakdown of which organic acids dominate in mangosteen flesh.
How Acidic Are Mangosteens Compared With Apples?
Here’s how mangosteen’s total acid compares with some fruits we’ve covered:
| Fruit | Titratable acidity | Source |
| Rambutan | About 0.10%–0.52% | Chai et al., 2018 |
| Mangosteen | About 0.7%–0.8% | Kader, UC Davis |
| Granny Smith apple | About 0.7%–1.0% | Good Fruit Grower |
| Passion fruit | About 3%–6% | Dantas et al., 2018 |
Different studies and methods; use as a general comparison.
Mangosteens carry about as much total acid as a tart Granny Smith apple, more than rambutans, and far less than passion fruit. But mangosteen’s pH (4.5 to 5.0) is milder than an eating apple’s (3.30 to 4.00 per the FDA).
Do Mangosteens Get Less Acidic as They Ripen?
Yes, overall. A Thai study following mangosteens through maturation found that titratable acidity rose early in development, then decreased until full maturity, while soluble solids in the aril kept increasing (Ratanamarno et al., 1999).
Acidity also falls during storage. In an Indonesian study, total titratable acid was about 0.60% to 0.74% right after harvest and dropped to about 0.14% to 0.20% after 30 days of storage (Sumiasih et al., 2019).
What this means: Fully ripe mangosteens taste sweeter and less tangy than underripe ones.
Are Mangosteens More Acidic Than Lychees and Rambutans?
Mangosteens are often grouped with lychees, rambutans, and longans as Southeast Asian specialty fruits. Here’s how their acidity compares:
| Mangosteen | Rambutan | Lychee | Longan | |
| pH | 4.5–5.0 | About 4.18–5.44 | 4.70–5.01 | About 6.2–6.7 |
| Total acid | 0.7%–0.8% | 0.10%–0.52% | Low (not quantified in our sources) | Low |
| Sweetness | 17%–20% soluble solids | About 16% sugars | High | 18%–22% soluble solids |
Sources: mangosteen and longan from UC Davis (mangosteen, longan); rambutan from Chai et al., 2018 and UC Davis; lychee pH from the FDA.
The takeaway:
- By pH, mangosteens, rambutans, and lychees are about the same. All three sit around pH 4.5 to 5.
- By total acid, mangosteens are the tangiest of the group. That’s why they have a more noticeable sweet-tart flavor than lychees or rambutans.
- Longans are the least acidic, close to neutral.
How Acidic Are Mangosteens Compared to Other Fruits?
Here’s where mangosteens fall next to other fruits in the FDA’s pH table (FDA):
| Fruit | Approximate pH |
| Lemon juice | 2.00–2.60 |
| Passion fruit pulp (studies) | About 2.4–3.2 |
| Pineapple | 3.20–4.00 |
| Apples, eating | 3.30–4.00 |
| Mangoes, ripe | 3.40–4.80 |
| Guava, fresh (studies) | About 3.7–4.2 |
| Persimmons | 4.42–4.70 |
| Mangosteen (UC Davis) | 4.5–5.0 |
| Bananas | 4.50–5.20 |
| Lychee | 4.70–5.01 |
| Papaya | 5.20–6.00 |
| Longan (UC Davis) | About 6.2–6.7 |
Source: FDA, Approximate pH of Foods and Food Products; mangosteen and longan from UC Davis; passion fruit and guava from published studies.
A few takeaways:
- Mangosteens are less acidic by pH than citrus and tangy tropical fruits like pineapple, mangoes, guava, starfruit, and passion fruit.
- They sit alongside low-acid fruits like bananas, persimmons, and dragon fruit.
- Papaya, longans, and melons like cantaloupe are even milder.
For the full list, see our complete guide to acidic foods.
Are Canned Mangosteens Acidic?
Fresh mangosteens can be expensive and hard to find, so many people buy them canned. We couldn’t find a published pH for canned mangosteens, and the FDA table doesn’t list them. USDA’s only mangosteen entry is canned in syrup (USDA FDC 169090):
| Nutrient | Canned mangosteen, syrup pack (per 100 g) |
| Water | 80.9 g |
| Calories | 73 |
| Carbohydrates | 17.9 g |
| Fiber | 1.8 g |
| Vitamin C | 2.9 mg |
| Potassium | 48 mg |
| Folate | 31 mcg |
Source: USDA FDC 169090. USDA doesn’t currently list fresh mangosteen.
What this means:
- Syrup adds sugar and calories. Drain canned mangosteens and rinse off the syrup if you’re watching sugar.
- Vitamin C is low. Canned mangosteens have only about 2.9 mg per 100 g.
- Check the label for added acid. Some canned fruits include citric acid, which can add tang.
Are Mangosteens Too Acidic for Acid Reflux?
For most people, no. Mangosteens aren’t on the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) list of foods that may worsen reflux, which includes citrus fruits, tomatoes, alcohol, chocolate, coffee and caffeine, high-fat foods, mint, and spicy foods (NIDDK). Their pH is mild and they’re very low in fat.
That said, mangosteens carry more total acid than lychees or longans, so very sensitive people may notice them more. The American College of Gastroenterology’s 2022 guideline recommends that people with GERD identify their own triggers and avoid eating within 2 to 3 hours of bedtime (Katz et al., 2022).
Tips for Eating Mangosteens With Reflux
- Choose fully ripe fruit. Acidity drops as mangosteens ripen.
- Start with a few segments and see how you feel.
- Pair them with gentle foods, like oatmeal, Greek yogurt, coconut yogurt, or cottage cheese.
- If they bother you, swap in a milder fruit like longan, banana, or papaya.
- Eat them earlier in the day. NIDDK suggests eating meals at least 3 hours before lying down if you have nighttime symptoms (NIDDK).
For more guidance, see our list of foods to avoid with GERD. If you have heartburn more than twice a week, trouble swallowing, or symptoms that don’t improve, talk with your doctor.
Mangosteens, Teeth, and Gastritis
Teeth: Mangosteens are mildly acidic and quite sweet. The American Dental Association recommends eating acidic foods as part of a meal, rinsing with water or having milk or cheese afterward, and waiting about an hour before brushing (American Dental Association). Our article on whether apples are good for your teeth covers similar questions.
Gastritis: Mild fruits are usually easier to tolerate with gastritis. Try a small amount of ripe mangosteen with food, or choose an even milder fruit like longan or banana. Our 7-day meal plan for gastritis has more gentle meal ideas.
Mangosteen Nutrition
USDA FoodData Central doesn’t currently include fresh mangosteen, only canned mangosteen in syrup (see the table above). Here’s what we know:
- Sugar: Fresh mangosteen flesh contains 17% to 20% soluble solids, mostly sugar (Kader, UC Davis). If you’re managing blood sugar, keep portions moderate. Our guide on whether apples are good for diabetics covers how to think about fruit and blood sugar.
- Fiber: Canned mangosteen has 1.8 g of fiber per 100 g (USDA FDC 169090).
- Folate: Canned mangosteen provides 31 mcg of folate per 100 g.
- Fresh vitamin C: We couldn’t find a reliable USDA value for fresh mangosteen.
A note on mangosteen supplements and juices: Mangosteen is also sold as concentrated juice blends, powders, and supplements. These products aren’t the same as eating the fresh fruit, and this article doesn’t cover their safety or effects. Talk with your doctor before using them, especially if you take medications.
How to Pick and Store Mangosteens
- Storage: UC Davis recommends storing mangosteens at about 13°C (56°F), with a storage potential of 2 to 4 weeks, depending on cultivar and ripeness (Kader, UC Davis).
- Ripeness: In an Australian study, eating quality was acceptable at a uniform pink skin color and best at a dark red-purple skin color (Brown et al., 1991).
Acid-Smart Ways to Enjoy Mangosteens
To open a mangosteen, gently press or score around the middle of the thick purple rind, twist it open, and lift out the white segments. Here are a few ideas:
- Smoothies: Blend ripe mangosteen segments (seeds removed) into our fruit yogurt shake with banana to soften the tang.
- Creamy desserts: Serve them with our whipped ricotta with mixed berries or a scoop of ginger ice cream.
- Breakfast bowls: Top yogurt with mangosteen segments and our pumpkin pie spice granola.
- Summer rolls: Add a few segments to our avocado summer rolls.
- Treats: Chop mangosteen into our tropical dream rice krispie treats.
The mangosteen swaps haven’t been tested in our kitchen, so adjust to taste.
Kitchen tip: The purple rind juice can stain hands and clothing, so open mangosteens over a plate or cutting board.
Frequently Asked Questions
Are mangosteens acidic or alkaline?
Mangosteens are mildly acidic. UC Davis reports a pH of about 4.5 to 5.0, with total acidity of 0.7% to 0.8%.
Are mangosteens good for acid reflux?
For most people, yes in moderate amounts. They have a mild pH, very little fat, and aren’t on NIDDK’s list of common reflux triggers. Choose ripe fruit and pair it with gentle foods.
Are mangosteens more acidic than lychees?
By pH, they’re about the same: mangosteen is 4.5 to 5.0 and lychee is 4.70 to 5.01. But mangosteens carry more total acid, which is why they taste tangier.
Why do mangosteens taste tangy?
They contain about 0.7% to 0.8% total acid, similar to a tart apple. Their high sugar content (17% to 20% soluble solids) balances that tang, giving them a sweet-tart flavor.
Do mangosteens get sweeter as they ripen?
Yes. Research shows soluble solids increase and acidity decreases as mangosteens mature, and acidity keeps falling during storage.
How do you open a mangosteen?
Gently press or score around the middle of the thick rind, twist the halves apart, and lift out the white segments. Remove any seeds before eating.
The Bottom Line: Are Mangosteens Acidic?
Mangosteens are mildly acidic, with a pH of about 4.5 to 5.0. They carry more total acid (0.7% to 0.8%) than lychees, rambutans, or longans, but their high sugar content gives them a balanced, sweet-tart flavor. Acidity drops as they ripen.
For most people with acid reflux, sensitive teeth, or a touchy stomach, ripe mangosteens are a reasonable choice in moderate portions. If they bother you, longans, bananas, or papaya are even gentler options.
Keep exploring with Are Rambutans Acidic?, Are Lychees Acidic?, Are Longans Acidic?, or our complete guide to acidic foods.
Medical disclaimer: This article is for general information only and isn’t a substitute for professional medical advice. If you have frequent heartburn, GERD, diabetes, or take medications and are considering mangosteen supplements, talk with your doctor or a registered dietitian.
References
- Kader AA. Mangosteen: Recommendations for Maintaining Postharvest Quality. UC Davis Postharvest Center.
- Sumiasih IH, Poerwanto R, Efendi D (2019). Study of several stages of maturity and storage temperature on color changes and shelf life of mangosteen. Int J Applied Biology 3(1). Link
- Ratanamarno S, Uthaibutra J, Saengnil K (1999). Towards some quality attributes of mangosteen fruit during maturation. Songklanakarin J Sci Technol 21(1):9–15. AGRIS
- Brown BI, Wong LS, Wells IA (1991). Postharvest Ripening and Packaging of Mangosteen. QDPI Horticulture Postharvest Group.
- USDA FoodData Central. Mangosteen, canned, syrup pack (FDC 169090).
- Chai KF, et al. (2018). Sains Malaysiana 47(7):1483–1490. Link
- Kader AA. UC Davis fact sheets: Rambutan and Longan.
- Dantas AMT, et al. (2018). Bioscience Journal 34(6). DOAJ
- Good Fruit Grower. How to measure Honeycrisp qualities.
- U.S. FDA. Approximate pH of Foods and Food Products.
- NIDDK. Eating, Diet & Nutrition for GER & GERD.
- Katz PO, et al. (2022). ACG Clinical Guideline for GERD. doi:10.14309/ajg.0000000000001538
- American Dental Association. Dietary Acids and Your Teeth.
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