1 piece (medium) of Fresh walnut (35 g) has 67 calories. That works out to 190 calories per 100 g. It contains 2.8 g of carbs, 1.5 g of protein, 6.1 g of fat and 0.9 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Fresh walnut Nutrition Facts

Selected: 100 g

190

KCAL / 100G

Carbs

· 3% DV

Protein

4.3g

· 9% DV

Fat

17.5g

· 22% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 8% · Fat 77%

Fresh walnut Vitamins & Minerals

Vitamins

0.32mg · 27% DV

Biotin

6µg · 20% DV

0.19mg · 11% DV

0.5mg · 10% DV

Minerals

Manganese

2mg · 87% DV

Magnesium

89mg · 21% DV

Phosphorus

98mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Fresh walnut?

Nutrient density

Very high

80/ 100

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

40/ 100

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.

Fresh walnut Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fresh walnut

To burn the 190 calories in 100 g:

🚶

47min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fresh walnut 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 Fresh walnut Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Fresh walnut 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

Fresh walnut Fat Profile

SATURATED

1.6g

MONOUNSATURATED

3.2g

POLYUNSATURATED

13.2g

⚖️

Omega 6:3 ratio 3.9:1

Below the ideal 4:1 — a good omega balance.

Compare Fresh walnut

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Foods Similar to Fresh walnut

🥜

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567 kcal

🥜

Walnut

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🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

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🌰

Hazelnut pieces

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🥜

Raw walnut

654 kcal

Frequently Asked Questions About Fresh walnut

How many calories are in fresh walnut, and is it diet-friendly?

Fresh walnut provides 190 calories per 100 g. With 8 g carbs, 2.5 g fiber, and 4.3 g protein per 100 g, it can fit many eating patterns when portion size is considered.

Is fresh walnut low glycemic, and can you eat it on keto?

Fresh walnut has a glycemic index of 15, which is considered low. It is compatible with keto, vegan, vegetarian, paleo, Mediterranean, and gluten-free diets, but it contains the tree nuts allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026