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Broken walnut Calories
Rich in omega-3, energy-dense, fiber-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broken 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, 19.6 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.
Broken walnut Nutrition Facts
Selected: 1 serving (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
19.6g
· 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%
Broken walnut nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 1.84 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 Serving of Broken walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 196 kcal |
| 1 piece (whole) | 4 g | 26 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 2 tablespoon (chopped) | 14 g | 92 kcal |
| 1 ounce (medium) | 28 g | 183 kcal |
| 7 piece (whole) | 28 g | 183 kcal |
| 1 pack (small) | 40 g | 262 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (half) | 100 g | 654 kcal |
| 1 pack (large) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Broken walnut
How should you store broken walnuts?
Store broken walnuts in an airtight container in the refrigerator, away from light and heat. The exposed pieces can lose freshness faster than whole walnut kernels; freeze them if you will not use them soon.
How can you tell if broken walnuts have gone rancid?
Discard broken walnuts if they smell like paint or stale oil, or taste noticeably bitter. Mold, dampness, or unusual discoloration are also signs they should not be eaten.
Can you freeze broken walnuts?
Yes, broken walnuts freeze well. Seal them in an airtight freezer container and take out only what you need; let them warm while still sealed to reduce condensation on the pieces.
Can broken walnuts replace walnut halves in a recipe?
Yes, broken walnuts can replace walnut halves in most recipes, including cakes, cookies, and fillings. Their smaller pieces distribute more evenly, but they will not give a dish the same whole-walnut appearance.
How do you toast broken walnuts without burning them?
Toast broken walnuts in a dry pan over low to medium heat, stirring frequently. Small pieces brown quickly, so remove them as soon as they smell nutty and let them cool outside the pan.
Do broken walnuts need to be washed before eating?
No, broken walnuts generally do not need washing. Water can cling to the small pieces and encourage spoilage; use them straight from the package in recipes or as a topping.
What can you make with broken walnuts?
Broken walnuts work well in banana bread, brownies, granola, salads, and sauces such as walnut pesto. Their small size also makes them easy to stir into oatmeal or sprinkle over roasted vegetables.
Are broken walnuts healthier raw or toasted?
Raw and toasted broken walnuts both provide nutrients, but dry toasting changes their flavor and texture rather than making them inherently healthier. Toast them briefly, since high heat can damage their delicate fats and make the pieces bitter.
Do broken walnuts cause weight gain?
Broken walnuts do not cause weight gain on their own, but their energy density makes portions easy to overshoot. Measure a serving into a bowl rather than eating directly from a large bag.
Are broken walnuts suitable for people with diabetes?
Broken walnuts are low in digestible carbohydrate and are unlikely to cause a sharp blood-sugar rise when eaten plain. Sweetened walnut desserts can have a different effect because of their added sugar and other ingredients.
Broken 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
Broken walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broken walnut
To burn the 196 calories in 1 serving (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 Broken walnut?
Broken walnut is walnut meat cracked into pieces, rather than a separate variety of walnut. It keeps the nut’s rich, slightly bitter flavour and crisp texture; larger pieces add a satisfying crunch, while smaller ones blend easily into batters and toppings.
It is used in many cuisines, from sprinkling over porridge, salads and roasted vegetables to baking into breads, cakes and pastries. In Turkey, walnut pieces are also familiar in breakfast spreads and in sweets such as baklava. Walnuts provide fibre and omega-3 fats, but are energy-dense, so a modest handful is often enough. Pair them with fruit or yogurt for a simple snack, or toast briefly to bring out their flavour before adding them to a dish.
How Nutritious Is Broken walnut?
Nutrient density
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 Broken 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 Broken walnut Contain Allergens?
Contains these allergens:
Which Diets Is Broken 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
Broken walnut Fat Profile
SATURATED
1.84g
MONOUNSATURATED
2.68g
POLYUNSATURATED
14.15g
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.