Differences Between Eating Raw and Cooked Walnuts

The main differences between raw and cooked walnuts lie in taste, nutrient retention, digestibility, and safety. The choice should be based on personal physique, digestive ability, and consumption purpose.

Raw Walnuts

- Taste: Crisp and tender, with a slight astringency.

- Nutrition: Natural nutrients such as vitamins, polyphenols, and heat-sensitive bioactive substances are better preserved.

- Digestion: The skin is rich in tannins, which may cause bloating or discomfort for people with weak digestion.

Cooked Walnuts

- Taste: Crispier and more fragrant, with significantly reduced or no astringency.

- Nutrition: Some heat-sensitive vitamins are slightly lost, but fat-soluble nutrients are easier to absorb.

- Safety & Digestion: Heating reduces microbial contamination; softer texture is friendlier for people with poor digestion or weak teeth.

- Caution: Excessive high-temperature heating may oxidize unsaturated fatty acids and reduce nutritional value.