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Fresh walnuts Calories
Omega-3 source, antioxidant, healthy fats, rich in magnesium and zinc
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh walnuts (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, 18.8 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.
Fresh walnuts Nutrition Facts
Selected: 1 piece (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
18.8g
· 24% 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%
Fresh walnuts nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 18.8 g | 24% |
| Saturated fat | 1.83 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 Medium Fresh walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 196 kcal |
| 1 tablespoon (chopped) | 8 g | 52 kcal |
| 1 piece (mini) | 10 g | 65 kcal |
| 1 piece (small) | 15 g | 98 kcal |
| 1 serving (medium) | 28 g | 183 kcal |
| 1 piece (large) | 50 g | 327 kcal |
| 1 piece (jumbo) | 60 g | 392 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 pack (whole) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Fresh walnuts
How long do fresh walnuts last in the fridge?
Fresh walnuts keep best in an airtight container in the refrigerator, where they stay fresher than at room temperature. Keep them dry and check for an off, rancid smell before eating; freeze them if you need to store them longer.
Can you eat fresh walnuts raw?
Yes, fresh walnuts can be eaten raw straight from the shell. Add them to oatmeal, salads, or baking, or eat them as a snack. Their thin brown skin is edible, though it can taste slightly bitter.
How can you tell if fresh walnuts have gone bad?
Fresh walnuts that smell like paint, stale oil, or otherwise unpleasant should be discarded. A strongly bitter, rancid taste, visible mold, or damp, softened kernels are also signs not to eat them.
Can fresh walnuts be frozen?
Yes, fresh walnuts freeze well when packed airtight and kept away from moisture. Freeze them in portions so you only thaw what you need, and avoid refreezing walnuts once they have thawed.
Should you soak fresh walnuts before eating them?
No, soaking fresh walnuts is not necessary for safe eating or better nutrition. Soaking softens the kernels and may suit a recipe, but drain them well and use them promptly because added moisture shortens their keeping time.
Do fresh walnuts need to be washed?
No, fresh walnuts generally do not need washing once they are shelled and ready to eat. Water can leave the kernels damp and encourage spoilage; if you rinse visible dirt off, dry them thoroughly right away.
Are fresh walnuts different from dried walnuts?
Fresh walnuts are recently harvested kernels, while dried walnuts have had more moisture removed for storage. Fresh kernels may taste milder and feel less dry, but both can be eaten as they are or used in recipes.
Can you roast fresh walnuts?
Yes, you can roast fresh walnuts to bring out a deeper, toastier flavor. Spread them in a single layer and watch closely, since their high oil content means they can burn quickly; let them cool before storing.
Do you have to remove the skin from fresh walnuts?
No, the thin skin on fresh walnuts is edible and does not need to be peeled. It can add a slightly astringent or bitter note, so rub it off only if you prefer a milder taste or a smoother recipe.
Do fresh walnuts really help your brain?
Fresh walnuts are nutritious, but eating them has not been shown to boost intelligence or cure memory problems. Their brain-like shape is a coincidence, not evidence of a special brain effect; enjoy them as one part of a varied diet.
Fresh walnuts Vitamins & Minerals
Vitamins
Biotin
2.85µg · 10% 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
Fresh walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh walnuts
To burn the 196 calories in 1 piece (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 Fresh walnuts?
Fresh walnuts are the edible kernels of the walnut tree, with deeply ridged halves and a thin, papery skin. Their flavour is rich and buttery, with a gentle bitterness from the skin; freshly opened kernels can be tender. They’re eaten as a snack, stirred into porridge or yoghurt, and used in salads, baked goods and sauces. In many places, they’re also served on cheese boards or added to savoury dishes for crunch. Walnuts are energy-dense, with most of their calories coming from fat, and they also provide fibre and plant protein. Pair a few with fruit or yoghurt for a filling snack, or use them as a crunchy topping.
How Nutritious Is Fresh walnuts?
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 Fresh walnuts 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 walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Fresh 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
Fresh walnuts Fat Profile
SATURATED
1.83g
MONOUNSATURATED
4.11g
POLYUNSATURATED
14.16g
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.