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Dried walnut kernels Calories
Rich in omega-3 fatty acids and copper
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dried walnut kernels (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.
Dried walnut kernels 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%
Dried walnut kernels 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 Dried walnut kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 196 kcal |
| 1 piece (half) | 2 g | 13 kcal |
| 1 piece (whole) | 4 g | 26 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 1 ounce (medium) | 28.4 g | 185 kcal |
| ½ cup (whole) | 50 g | 327 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (whole) | 100 g | 654 kcal |
| 1 pack (large) | 200 g | 1308 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Dried walnut kernels
How should you store dried walnut kernels?
Store dried walnut kernels in an airtight container away from heat and light. Their natural oils can turn rancid faster when exposed to air, so refrigerate or freeze them if you want to keep them fresh for longer.
Can you freeze dried walnut kernels?
Yes, dried walnut kernels freeze well. Place them in a tightly sealed freezer-safe container or bag to protect them from moisture and other food odors, then take out only what you need.
How can you tell if dried walnut kernels have gone bad?
Dried walnut kernels that have gone rancid may smell sharp, paint-like, or unpleasant and taste bitter. Discard them if you notice mold, dampness, or an unusual appearance rather than trying to rescue them by roasting.
Do dried walnut kernels need to be soaked before eating?
No, dried walnut kernels do not need soaking before you eat them. Soaking can soften their texture, but it does not make them necessary to prepare; use soaked kernels promptly rather than leaving them wet in storage.
Can you eat dried walnut kernels raw?
Yes, dried walnut kernels can be eaten as they are, without cooking or roasting. Add them to oatmeal, salads, or baked goods, or eat them as a snack; roasting is optional and mainly changes their flavor and crunch.
Is the skin on dried walnut kernels safe to eat?
Yes, the thin brown skin on dried walnut kernels is edible. It can taste slightly bitter or astringent, but you do not need to peel it; rubbing roasted kernels in a clean towel can remove some of it if preferred.
How many dried walnut kernels should you eat a day?
A small handful is a practical daily portion for many adults; the typical serving listed for this food is about 30 grams. Since walnut kernels are energy-dense, portion them out instead of eating straight from a large bag.
Are dried walnut kernels good for weight loss?
Dried walnut kernels do not cause weight loss on their own, though their fat and fiber can help make a snack more filling. Keep the portion modest, because it is easy to take in a lot when eating them by the handful.
Can people with diabetes eat dried walnut kernels?
Yes, people with diabetes can generally include plain dried walnut kernels in a balanced meal or snack. Avoid sweetened coatings, and ask your dietitian or doctor how to fit them into an individual meal plan if you manage diabetes with medication.
Do dried walnut kernels really help your brain?
Dried walnut kernels are nutritious, but eating them has not been shown to boost intelligence or prevent memory problems. Their brain-like shape is a coincidence, not evidence of a special effect; enjoy them as one part of a varied diet.
Dried walnut kernels 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
Dried walnut kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried walnut kernels
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 Dried walnut kernels?
Dried walnut kernels are the edible, shelled parts of walnuts, dried for storage and ready to eat or cook with. Walnuts are grown and enjoyed around the world, and the kernels are a familiar pantry staple in many English-speaking households.
Their rich, gently bitter flavour and crisp bite work well as a snack, scattered over porridge or salads, or folded into cakes and breads. They are high in fat and also provide fibre and plant protein; a 30 g serving makes a substantial small snack. Pair them with fresh fruit or yogurt, or chop a few into a dish for crunch and flavour.
How Nutritious Is Dried walnut kernels?
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 Dried walnut kernels 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 Dried walnut kernels Contain Allergens?
Contains these allergens:
Which Diets Is Dried walnut kernels 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
Dried walnut kernels 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.