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🌰
Chopped walnuts Calories
Source of omega-3 and polyphenols
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (chopped) of Chopped walnuts (7 g) has 46 calories. That works out to 654 calories per 100 g. It contains 1 g of carbs, 1.1 g of protein, 4.6 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chopped walnuts Nutrition Facts
Selected: 1 tablespoon (chopped) · 7 g
46
KCAL / 7G
Carbs
1g
· 0% DV
Protein
1.1g
· 2% DV
Fat
4.6g
· 6% DV
Fiber
0.5g
· 2% 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%
Chopped walnuts nutrition facts table · 1 tablespoon (chopped) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.14 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 1.1 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 Tablespoon of Chopped walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 1 teaspoon (chopped) | 2.5 g | 16 kcal |
| 2 tablespoon (chopped) | 14 g | 92 kcal |
| 1 ounce (chopped) | 28 g | 183 kcal |
| 0.25 cup (chopped) | 29 g | 190 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 1 serving (large) | 45 g | 294 kcal |
| ½ cup (chopped) | 58 g | 379 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Chopped walnuts
How should chopped walnuts be stored?
Store chopped walnuts in an airtight container in a cool, dark place. Their natural oils can turn stale when exposed to heat and air, so refrigerate them if you want them to keep their fresh flavor longer.
Can you freeze chopped walnuts?
Yes, chopped walnuts freeze well. Seal them in an airtight freezer-safe container or bag, ideally in portions, so you can take out only what you need. Let a portion thaw before using it, and avoid repeatedly thawing and refreezing it.
How do you toast chopped walnuts without burning them?
Toast chopped walnuts briefly in a dry pan over low to medium heat, stirring frequently. Their small pieces brown quickly, so take them off as soon as they smell nutty and let them cool before adding them to a recipe.
Why do chopped walnuts taste bitter?
Chopped walnuts can taste unpleasantly bitter when their oils have oxidized and the nuts have gone rancid. A mild earthy, nutty flavor is normal; discard them if they smell sour or paint-like or have a sharp, lingering bitterness.
How can you tell if chopped walnuts have gone rancid?
Rancid chopped walnuts often have a sharp, sour, or paint-like smell and an unpleasant bitter taste. Discard them if you notice those signs or any mold; do not taste walnuts that already look or smell suspicious.
Can chopped walnuts replace whole walnuts in recipes?
Yes, chopped walnuts can replace whole walnuts when a recipe calls for pieces or a topping. They are not a like-for-like substitute when the recipe relies on whole halves for decoration or structure, as in walnut halves on a cake.
Do chopped walnuts need to be washed before eating?
No, do not wash chopped walnuts before eating or cooking with them. Added moisture can encourage spoilage and make them lose their crisp texture. Pick out any visible shell fragments instead of rinsing the nuts.
Can you eat chopped walnuts raw?
Yes, chopped walnuts can be eaten raw; they do not need cooking to be safe for most people. Use fresh-smelling pieces, and add them straight to salads, yogurt, or cereal when you want their natural flavor and crunch.
What can you add chopped walnuts to?
Chopped walnuts work well in oatmeal, yogurt, salads, quick breads, and cookies. Add them near the end of mixing when you want distinct crunchy pieces, or sprinkle them on after serving to keep their texture crisp.
How much chopped walnuts is a usual serving?
A typical serving is one tablespoon of chopped walnuts, about 7 grams. You can sprinkle that amount over breakfast or a salad; keeping the portion measured is useful because chopped nuts are easy to add generously.
Chopped walnuts Vitamins & Minerals
Vitamins
Biotin
1.33µg · 4% DV
B6
0.04mg · 2% DV
B1
0.02mg · 2% DV
Folate
6.86µg · 2% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Phosphorus
24mg · 3% DV
Magnesium
11mg · 3% DV
Potassium ⭐
31mg · 1% DV
Sodium
0.14mg · 0% DV
Chopped walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chopped walnuts
To burn the 46 calories in 1 tablespoon (chopped) (7 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 Chopped walnuts?
Chopped walnuts are walnut kernels cut into small pieces, ready to sprinkle into a dish or fold into a recipe. Their rich, gently bitter flavour and crisp texture work in both sweet and savoury cooking. They are commonly added to porridge, salads, cakes and breads, or scattered over yoghurt; in Turkish cooking, walnuts also appear in pastries and alongside breakfast foods.
Walnuts are energy-dense and rich in fats, and they provide plant-based omega-3 and polyphenols. A spoonful can add crunch and a more satisfying finish to a simple bowl of oats or salad. Keep them in an airtight container in a cool, dark place to help preserve their flavour.
How Nutritious Is Chopped walnuts?
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 Chopped walnuts 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 Chopped walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Chopped walnuts 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
Chopped walnuts Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.63g
POLYUNSATURATED
3.3g
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.