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Activated walnut Calories
Activated walnut is soaked and dried to reduce phytates, easier to digest, higher mineral absorption.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Activated walnut (30 g) has 196 calories. That works out to 654 calories per 100 g. It contains 4.1 g of carbs, 4.6 g of protein, 19.3 g of fat and 2 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Activated walnut Nutrition Facts
Selected: 1 piece (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
19.3g
· 25% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 9% · Fat 83%
Activated walnut nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.6 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Activated walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 196 kcal |
| 1 tablespoon (chopped) | 8 g | 52 kcal |
| 1 piece (small) | 15 g | 98 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 1 cup (chopped) | 30 g | 196 kcal |
| 1 piece (large) | 50 g | 327 kcal |
| 1 serving (large) | 50 g | 327 kcal |
| 1 cup (whole) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 pack (medium) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Activated walnut
What are activated walnuts?
Activated walnuts are walnut kernels that have been soaked in water and then dried. “Activated” does not mean they have sprouted. Soaking may reduce some phytates, but it does not reliably transform the walnuts’ nutrition or guarantee better mineral absorption.
How do you make activated walnuts at home?
Soak walnut kernels in clean water, drain and rinse them, then dry them thoroughly. A low-temperature oven or food dehydrator can help with drying. Make sure no moisture remains before storing them, since damp walnuts can spoil or grow mold.
Are activated walnuts easier to digest than regular walnuts?
Some people find activated walnuts easier to digest, but this is not established for everyone. Walnuts still contain plenty of fat and fiber, so eating a large amount can cause fullness or digestive discomfort whether they have been soaked or not.
Do activated walnuts have more minerals than regular walnuts?
No, soaking does not add minerals to activated walnuts. It may reduce some phytates, but the change depends on how they are soaked and dried, and it is not proof that your body will absorb more minerals from them.
Do you have to dry activated walnuts after soaking?
You do not have to dry activated walnuts if you plan to eat them right away, but they will be soft and wet. Dry them completely before storing; leftover moisture makes them more likely to spoil or develop mold.
Do activated walnuts taste different from raw walnuts?
Yes, activated walnuts can taste and feel different: soaking often makes them softer and may lessen some bitterness. Once thoroughly dried, they have a firmer texture, though they may not be as crisp as walnuts that were never soaked.
Can you eat the skin on activated walnuts?
Yes, the thin brown skin on activated walnuts is edible, so peeling it is unnecessary. It can taste slightly bitter, so you can remove it if you prefer a milder flavor; peeling is not needed for the soaking process.
How should you store activated walnuts?
Store fully dried activated walnuts in an airtight container away from heat and moisture. Refrigeration is a sensible choice for homemade batches because walnuts’ oils can turn rancid and any leftover moisture can encourage spoilage.
Can activated walnuts be used in baking?
Yes, fully dried activated walnuts can be used in baking much like ordinary walnuts. Chop them into breads, muffins, or cookies; if they are still wet, they can add unwanted moisture and change the texture of the recipe.
Can you roast activated walnuts?
Yes, you can roast activated walnuts after drying them thoroughly. Roasting adds a toasted flavor and crispness, but high heat can burn them quickly, so watch them closely and let them cool before storing.
Activated walnut Vitamins & Minerals
Vitamins
Biotin
5.7µg · 19% DV
B6
0.16mg · 9% DV
B1
0.1mg · 8% DV
Folate
29.4µg · 7% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.02mg · 44% DV
Phosphorus
104mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
132mg · 4% DV
Sodium
0.6mg · 0% DV
Activated walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Activated walnut
To burn the 196 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Activated walnut?
Activated walnut is walnut that has been soaked in water and then dried. The preparation is intended to reduce phytates; it may also make the nuts easier to digest and help the body absorb minerals from them.
It still tastes like a walnut, with a rich, mildly sweet flavour and a crisp bite. Enjoy it as a snack, or scatter it over porridge, yoghurt and salads; it also works in baking and savoury dishes. Walnuts are rich in fat and energy, with 64.5 g of fat per 100 g. If you want a lighter snack, have a small portion with fresh fruit or yoghurt rather than eating them by the handful.
How Nutritious Is Activated walnut?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Activated walnut Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Activated walnut Contain Allergens?
Contains these allergens:
Which Diets Is Activated walnut Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Activated walnut Fat Profile
SATURATED
1.83g
MONOUNSATURATED
4.2g
POLYUNSATURATED
13.2g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.