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Fresh walnut Calories
Rich in omega-3, antioxidants, magnesium and vitamin E
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh walnut (25 g) has 45 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 1.1 g of protein, 4.2 g of fat and 0.7 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh walnut Nutrition Facts
Selected: 1 piece (medium) · 25 g
45
KCAL / 25G
Carbs
1.8g
· 1% DV
Protein
1.1g
· 2% DV
Fat
4.2g
· 5% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 9% · Fat 76%
Fresh walnut nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.7 g | 3% |
| 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 Medium Fresh walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 45 kcal |
| 1 tablespoon (chopped) | 8 g | 14 kcal |
| 1 piece (small) | 15 g | 27 kcal |
| 1 serving (medium) | 30 g | 54 kcal |
| 1 piece (large) | 40 g | 72 kcal |
| 1 cup (chopped) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 5 piece (medium) | 125 g | 225 kcal |
| 10 piece (medium) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Fresh walnut
Can you eat a fresh walnut raw?
Yes, you can eat a fresh walnut raw once you remove its green outer hull and crack the shell. The kernel’s thin brown skin is edible too, though it can taste slightly bitter or astringent.
How do you remove the green husk from a fresh walnut?
Wear gloves and peel or cut away the green husk from a fresh walnut, since its juice can stain skin and clothing. Remove any clinging husk before cracking the inner shell.
How do you dry fresh walnuts at home?
Remove the green husks and spread the fresh walnuts in a single layer somewhere dry, shaded, and well ventilated. Turn them occasionally and avoid piling them up, which can trap moisture and encourage mold.
How should you store fresh walnuts?
Keep fresh walnuts refrigerated in a breathable container and use them soon. Avoid sealing damp walnuts in a plastic bag, where trapped moisture can lead to mold; shelled kernels can be frozen for longer storage.
When are fresh walnuts in season?
Fresh walnuts are usually harvested in late summer or early fall, though the timing varies by growing region and weather. Their season is brief compared with the year-round availability of dried walnuts.
Why does a fresh walnut taste bitter?
A fresh walnut’s thin brown kernel skin can naturally taste bitter or astringent. If the kernel itself has a strong off smell, visible mold, or an unusually harsh taste, discard it rather than eating it.
What is the difference between a fresh walnut and a dried walnut?
A fresh walnut contains more moisture and has a softer, sometimes milky-textured kernel. A dried walnut is crunchier and keeps longer; fresh walnuts need more careful storage because their moisture makes spoilage more likely.
Can you freeze fresh walnuts?
Yes, remove the shells and freeze fresh walnut kernels in an airtight container. Freezing preserves them for longer storage, although thawed kernels may be softer, so they work especially well in cooking and baking.
Do you need to wash fresh walnuts before eating them?
Rinse a fresh walnut’s intact shell if it is visibly dirty, then dry the outside before cracking it. Avoid washing the exposed kernel well ahead of eating, since added moisture can shorten its keeping time.
Can you eat the skin of a fresh walnut?
Yes, the thin brown skin on a fresh walnut kernel is edible. It can have a more bitter, astringent flavor than the kernel itself, so you can rub it off if you prefer a milder taste.
Fresh walnut Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Folate
24.5µg · 6% DV
Biotin
1.5µg · 5% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.48mg · 21% DV
Magnesium
22mg · 5% DV
Phosphorus
25mg · 4% DV
Potassium ⭐
105mg · 3% DV
Sodium
0.5mg · 0% DV
Fresh walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh walnut
To burn the 45 calories in 1 piece (medium) (25 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 walnut?
Fresh walnut is a newly harvested walnut eaten while its kernel is still moist and tender, rather than dried and firm. Its flavour is mild and slightly milky, with a pleasant bitterness from the thin skin. It is often enjoyed simply cracked open as an autumn snack; you can also chop it over salads, pair it with fruit and cheese, or use it in baking. Like other walnuts, it is rich in fats and provides fibre, as well as omega-3 fats. A small handful adds a satisfying crunch to a meal, while letting its delicate texture stand out.
How Nutritious Is Fresh walnut?
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 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:
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
0.38g
MONOUNSATURATED
0.65g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.