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Walnut (Fresh) Calories
Omega-3 source, antioxidant, healthy fats
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnut (Fresh) (15 g) has 28 calories. That works out to 185 calories per 100 g. It contains 0.6 g of carbs, 0.6 g of protein, 2.8 g of fat and 0.3 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut (Fresh) Nutrition Facts
Selected: 1 piece (medium) · 15 g
28
KCAL / 15G
Carbs
0.6g
· 0% DV
Protein
0.6g
· 1% DV
Fat
2.8g
· 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 8% · Fat 84%
Walnut (Fresh) nutrition facts table · 1 piece (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.6 g | 1% |
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 (Fresh)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 28 kcal |
| 1 tablespoon (chopped) | 8 g | 15 kcal |
| 1 piece (small) | 10 g | 19 kcal |
| 1 piece (large) | 25 g | 46 kcal |
| 1 ounce (whole) | 28 g | 52 kcal |
| 1 serving (medium) | 30 g | 56 kcal |
| 5 piece (medium) | 75 g | 139 kcal |
| 1 cup (chopped) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 10 piece (medium) | 150 g | 278 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Walnut (Fresh)
How do you eat fresh walnuts?
Crack the shell and eat the fresh walnut kernel as it is. Its moist, tender texture also works well in porridge, salads, or yogurt; remove any damaged or moldy kernels before serving.
How should fresh walnuts be stored?
Keep fresh walnuts in a sealed container in the refrigerator. Their moisture makes them spoil faster than dried walnuts, so discard any with visible mold, a sour smell, or a sticky surface.
Can you freeze fresh walnuts?
Yes, fresh walnut kernels can be frozen in an airtight container or freezer bag. Divide them into portions before freezing so you can thaw only what you need and avoid repeatedly thawing the whole batch.
What is the difference between fresh and dried walnuts?
Fresh walnuts have more moisture and a softer, sometimes mildly milky texture, while dried walnuts are crisp and keep longer. Drying removes water and concentrates the walnut’s flavor.
Why do fresh walnuts taste bitter?
The thin brown skin on a fresh walnut can taste naturally bitter or astringent. That alone is not a sign of spoilage, but discard walnuts that also smell sour or like stale oil.
Can you eat the skin on fresh walnuts?
Yes, the thin skin around a fresh walnut kernel is edible. It contributes some bitterness; if you prefer a milder taste, briefly soak the kernels in warm water and peel the loosened skin.
Do fresh walnuts need to be washed?
The kernels usually do not need washing, and extra moisture can encourage spoilage. If the shells are dirty, rinse them before cracking, dry them thoroughly, and then remove the kernels.
How can you tell if fresh walnuts have gone bad?
Fresh walnuts may be spoiled if they develop mold, a sour or rancid odor, or a slimy, sticky surface. Throw those kernels away rather than tasting them to check.
Are fresh walnuts healthier than dried walnuts?
Fresh walnuts are not automatically healthier than dried walnuts; they are simply less dehydrated and have a softer texture. Both provide the characteristic fats and nutrients of walnuts, while drying mainly changes their moisture and concentration per weight.
Do fresh walnuts cause weight gain?
Fresh walnuts do not cause weight gain by themselves, but their fats make them energy-dense even in a small serving. Keep the portion deliberate, especially if you snack on them alongside other nuts.
Walnut (Fresh) Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Biotin
0.9µg · 3% DV
B2
0.02mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.07mg · 8% DV
Phosphorus
15mg · 2% DV
Magnesium
6.75mg · 2% DV
Potassium ⭐
39mg · 1% DV
Sodium
0.3mg · 0% DV
Walnut (Fresh) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (Fresh)
To burn the 28 calories in 1 piece (medium) (15 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 (Fresh)?
Fresh walnut is the kernel of a walnut eaten before it has been dried after harvest. Compared with the familiar dried walnut, it is softer and more moist, with a delicate, mildly sweet flavour and a hint of bitterness from the skin.
Where walnuts are grown, fresh ones are often enjoyed during harvest season, simply cracked and eaten as a snack. They also work well with fruit and cheese, or chopped into salads and baked dishes. Fresh walnut is rich in fats, including plant-based omega-3, while providing more modest amounts of protein and fibre. Pair a small portion with fruit for a simple snack, or use it to add texture to a meal.
How Nutritious Is Walnut (Fresh)?
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 (Fresh) Processed?
NOVA 1
Unprocessed
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 (Fresh) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (Fresh) 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 (Fresh) Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.48g
POLYUNSATURATED
2.01g
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.