Expert: Todd Bublitz, RCEP - 11/7/2007

Question
Hi. I would like to find out how much I would have to eat int he way of walnuts per week to make up for not eating fish.
Thanks.
David

Answer
David,

I’m guessing that you are talking about omega-3 fatty acids. Fish, especially fatty fish, contain the heart healthy omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Walnuts contain alpha-linolenic acid (ALA), which can become omega-3 fatty acid in the body. “The extent of this modification is modest and controversial, however, and more studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease.” – This according to the American Heart Association.

If you are trying to get the heart healthy benefits that have been established with omega-3 fatty acids EPA & DHA, I don’t know that you can make a direct comparison between fish and walnuts. However, in March 2004, the U.S. Food and Drug Administration said that foods containing walnuts could be labeled as a heart-healthy food. Specifically, the new FDA-approved health claim reads: "Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low-cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.” Both fish and walnuts have shown to be “heart healthy”, but the mechanisms for each of their benefits are different and not necessarily equal. The American Heart Association recommends for;
“Patients without documented coronary heart disease (CHD) - Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).”
And, for “Patients with documented CHD - Consume about 1 g of EPA DHA per day, preferably from fatty fish.  EPA DHA in capsule form could be considered in consultation with the physician.”

Here are some comparisons of fish and walnuts:
•   100 grams (about 3.5 ounces) of unsalted, cooked fatty fish (such as trout, salmon, mackerel, herring and sardines) contain only 175 calories and 2.7 grams of omega-3 fatty acids.
•   100 grams of canned pink salmon (unsalted) contain 134 calories and 1.9 grams of omega-3 fatty acids.
•   20 grams (about 0.7 ounces) of unsalted walnuts contain 134 calories and 1.36 grams of omega-3 fatty acids.

The American Heart Association recommends eating fish twice a week, so that would equal about 200 grams of fish a week, and that would equal about 4-5 grams of omega-3 fatty acid a week. This would mean that you would have to eat about 60-74 grams of walnuts a week (this would be about 2.1 - 2.6 ounces a week).
I hope this helps.

Todd