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Walnut Salad Calories
Walnuts, leafy greens, healthy fats, fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut Salad (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 9 g of carbs, 5 g of protein, 18.2 g of fat and 3.4 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Walnut Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
216
KCAL / 120G
Carbs
9g
· 3% DV
Protein
5g
· 10% DV
Fat
18.2g
· 23% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 9% · Fat 75%
Walnut Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 5 g | 10% |
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 Walnut Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 216 kcal |
| 1 piece (small) | 60 g | 108 kcal |
| 1 serving (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (medium) | 100 g | 180 kcal |
| 1 piece (medium) | 120 g | 216 kcal |
| 1 cup (large) | 150 g | 270 kcal |
| 1 serving (large) | 180 g | 324 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 bottle (large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Walnut Salad
How do you make Walnut Salad?
To make Walnut Salad, toss crisp, thoroughly dried greens with chopped vegetables, then add walnuts and a simple olive-oil-and-lemon dressing. Add the walnuts just before serving so they stay crunchy.
What dressing goes best with Walnut Salad?
A sharp vinaigrette goes well with Walnut Salad because its acidity balances the rich walnuts. Try olive oil with lemon juice or vinegar, and add a little honey or mustard if you want a sweeter, more rounded dressing.
Can you make Walnut Salad ahead of time?
Yes, you can prepare Walnut Salad ingredients ahead, but store the dressing and walnuts separately from the greens. Combine everything shortly before serving; dressed leaves soften, and walnuts lose their crunch when left in the salad.
Should you toast walnuts for Walnut Salad?
Toasting walnuts is optional, but it brings out their aroma and makes them especially crisp in Walnut Salad. Warm them in a dry pan over low heat, stirring often, then let them cool before adding them.
What goes well with Walnut Salad?
Walnut Salad pairs well with roasted vegetables, grilled chicken or fish, and hearty bean or lentil dishes. It also works as a fresh side for soup, or you can add a filling topping to serve it as a light meal.
What cheese goes with Walnut Salad?
Goat cheese, feta, and blue cheese all pair well with Walnut Salad. Their creamy or salty flavors complement the walnuts; crumble the cheese over the greens shortly before serving so it does not disappear into the dressing.
Can you add fruit to Walnut Salad?
Yes, apple, pear, grapes, and dried cranberries are common fruit additions to Walnut Salad. Their sweetness contrasts with the walnuts and greens; add cut apple or pear near serving time to keep it looking fresh.
How do you keep Walnut Salad from getting soggy?
Keep Walnut Salad from getting soggy by drying the greens thoroughly and storing the dressing separately. Toss the salad at the last moment, and add juicy ingredients and walnuts just before serving.
Which greens are best for Walnut Salad?
Arugula, spinach, mixed salad leaves, and romaine all work well in Walnut Salad. Arugula adds a peppery bite, while mild lettuce lets the walnuts stand out; use fresh leaves and remove any tough stems.
Is Walnut Salad good for you?
Yes, Walnut Salad can be a nourishing choice because it combines leafy greens with walnuts, which provide fiber and unsaturated fats. For a more substantial meal, add a protein-rich ingredient such as beans, eggs, or grilled chicken.
Walnut Salad Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin E
2.28mg · 15% DV
B6
0.22mg · 13% DV
Vitamin C
10.8mg · 12% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.3mg · 33% DV
Phosphorus
118mg · 17% DV
Magnesium
54mg · 13% DV
Potassium ⭐
312mg · 9% DV
Sodium
144mg · 6% DV
Walnut Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Salad
To burn the 216 calories in 1 serving (medium) (120 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 Salad?
Walnut Salad brings leafy greens together with walnut pieces; the exact ingredients and dressing vary, so it is easy to adapt to what is in season. It is a flexible salad rather than a dish with one fixed recipe or place of origin.
The walnuts add a rich, earthy flavour and a pleasing crunch against tender greens. It can be served as a side with a main meal or made into a light lunch, often with a simple citrus or vinaigrette dressing. Walnuts make the salad relatively rich in fats, while the greens contribute fibre. For a more substantial meal, pair it with beans or grains; use dressing sparingly if you prefer a lighter serving.
How Nutritious Is Walnut Salad?
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 Walnut Salad 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 Salad Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Walnut Salad Fat Profile
SATURATED
1.56g
MONOUNSATURATED
3.12g
POLYUNSATURATED
13.44g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.