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Walnut Piece Calories
Omega-3, magnesium, protein, healthy fats
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnut Piece (5 g) has 33 calories. That works out to 654 calories per 100 g. It contains 0.7 g of carbs, 0.8 g of protein, 3.3 g of fat and 0.3 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut Piece Nutrition Facts
Selected: 1 piece (medium) · 5 g
33
KCAL / 5G
Carbs
0.7g
· 0% DV
Protein
0.8g
· 2% DV
Fat
3.3g
· 4% DV
Fiber
0.3g
· 1% 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%
Walnut Piece nutrition facts table · 1 piece (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.1 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.8 g | 2% |
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 Walnut Piece?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 33 kcal |
| 1 piece (small) | 3 g | 20 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 1 piece (large) | 8 g | 52 kcal |
| 1 tablespoon (whole) | 10 g | 65 kcal |
| 1 cup (chopped) | 30 g | 196 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 10 piece (medium) | 50 g | 327 kcal |
| 1 cup (whole) | 50 g | 327 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut Piece
How should walnut pieces be stored?
Store walnut pieces in an airtight container in a cool, dark place. Their oils can turn stale faster with exposure to heat and light; keep them in the refrigerator if you want to preserve their fresh flavor for longer.
How can you tell if walnut pieces have gone rancid?
Rancid walnut pieces may smell like old oil, paint, or crayons and taste sharply unpleasant. A mild bitterness from the thin skin can be normal, but discard pieces with a strong off smell or harsh, lingering bitterness.
Can walnut pieces be frozen?
Yes, walnut pieces freeze well when sealed against air and moisture. Freeze them in small portions so you can take out only what you need, and avoid repeatedly thawing and refreezing the same batch.
Should walnut pieces be washed before eating?
No, walnut pieces sold ready to eat generally do not need washing. Water can make them damp and shorten their keeping quality; if they are visibly dusty, rinse briefly and dry them completely before storing or using.
Are walnut pieces better raw or roasted?
Both raw and roasted walnut pieces work well; roasting brings out a deeper, toastier flavor. Use gentle heat and watch closely, since small pieces can burn quickly and develop a bitter taste.
Can walnut pieces replace whole walnuts in baking?
Yes, walnut pieces can replace chopped whole walnuts in most cakes, breads, and cookies. Fold them into the batter or dough as directed; their smaller size also makes them convenient for sprinkling over baked goods.
Do walnut pieces need to be soaked?
No, walnut pieces do not need soaking before you eat or cook with them. Soaking softens their texture but is optional; drain and dry them well afterward if you plan to store them or toast them.
Why do walnut pieces taste bitter?
The thin skin on walnut pieces can taste mildly bitter. A strong, sharp bitterness—especially with an oily, paint-like smell—can signal rancidity, so do not eat them if the flavor seems distinctly off.
Are walnut pieces good for your brain?
Walnut pieces provide unsaturated fats and other nutrients, but eating them has not been shown to boost intelligence or cure memory problems. They can be part of a varied eating pattern, rather than a brain-health treatment.
Can you add walnut pieces to a smoothie?
Yes, walnut pieces blend into smoothies and add a nutty flavor. Blend them thoroughly with the other ingredients; for a smoother drink, use finely chopped pieces or soak them first, then drain before blending.
Walnut Piece Vitamins & Minerals
Vitamins
Biotin
0.95µg · 3% DV
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
Folate
4.9µg · 1% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
17mg · 2% DV
Magnesium
7.9mg · 2% DV
Potassium ⭐
22mg · 1% DV
Sodium
0.1mg · 0% DV
Walnut Piece Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Piece
To burn the 33 calories in 1 piece (medium) (5 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 Walnut Piece?
A walnut piece is a portion of the edible kernel of the walnut tree, eaten on its own or used as an ingredient. Walnuts are familiar across many food traditions: they are sprinkled over porridge and salads, folded into breads and cakes, and used in sauces and savoury dishes. Their rich, slightly earthy flavour and crisp bite make them noticeable even when used in small pieces.
Walnut pieces provide mostly fats, alongside plant protein and fibre, and are also a source of omega-3 fats and magnesium. Because they are energy-dense, a modest portion works well as a snack or as a topping rather than an unrestricted handful. Pair them with fruit, yoghurt or oats, or add a few to a salad for extra crunch.
How Nutritious Is Walnut Piece?
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 Walnut Piece 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 Walnut Piece Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Piece 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
Walnut Piece Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.45g
POLYUNSATURATED
2.36g
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.