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Grated walnut Calories
Omega-3 source, plant protein, healthy fats, rich in vitamin E
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Grated walnut (14 g) has 92 calories. That works out to 654 calories per 100 g. It contains 1.9 g of carbs, 2.1 g of protein, 9.1 g of fat and 0.9 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Grated walnut Nutrition Facts
Selected: 2 tablespoon (medium) · 14 g
92
KCAL / 14G
Carbs
1.9g
· 1% DV
Protein
2.1g
· 4% DV
Fat
9.1g
· 12% DV
Fiber
0.9g
· 3% 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%
Grated walnut nutrition facts table · 2 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
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 2 Tablespoons of Grated walnut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 14 g | 92 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 0.25 cup (small) | 20 g | 131 kcal |
| 3 tablespoon (large) | 21 g | 137 kcal |
| 1 ounce (medium) | 28 g | 183 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 1 pack (medium) | 50 g | 327 kcal |
| 1 cup (medium) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Grated walnut
How do you make grated walnut?
Make grated walnut by passing walnut kernels over a fine hand grater. If the nuts are too soft to grate cleanly, pulse them briefly in a food processor; running it continuously can release their oil and turn them into a paste.
How should grated walnut be stored?
Store grated walnut in an airtight container in the refrigerator. Its exposed surface can lose freshness faster than whole walnuts, so discard it if it develops a stale, paint-like smell or a bitter, rancid taste.
Can you freeze grated walnut?
Yes, grated walnut freezes well when sealed in an airtight container or freezer bag. Divide it into portions before freezing so you can take out only what you need; you can add it to many baking mixtures while still frozen.
What can you use grated walnut for?
Grated walnut works well in cakes, cookies, brownies, and dessert toppings, as well as in savory sauces and salads. Its fine texture blends into batters more evenly than chopped walnuts and makes a quick finishing garnish.
Can you use grated walnut instead of ground walnuts?
Usually, yes, but grated walnut tends to have a finer, more consistent texture than coarsely ground walnuts. In cakes and cookies the swap is straightforward; in recipes that depend on a particular crumb or crunch, match the original texture as closely as possible.
How do you keep grated walnut from turning into a paste?
Use cold, firm walnut kernels and grate them by hand, or pulse them briefly in a food processor. Warm nuts and continuous processing release more oil, which makes grated walnut clump and become paste-like.
Do you need to toast grated walnut before using it?
No, grated walnut does not need to be toasted before use. Toasting can deepen its flavor, but the fine pieces brown quickly; stir them often in a dry pan and remove them as soon as they smell fragrant.
Can grated walnut be used as a topping for pasta?
Yes, grated walnut can be sprinkled over pasta, especially with cheese, herbs, or a creamy sauce. Add it just before serving so it keeps some texture, and use a light hand because its flavor is rich.
Can grated walnut replace breadcrumbs in a recipe?
Sometimes. Grated walnut can add a nutty coating to fish or vegetables, but it does not absorb moisture or crisp exactly like breadcrumbs and can brown faster. Use it when the recipe can accommodate a richer flavor and a softer crust.
Is grated walnut healthy to eat every day?
Yes, grated walnut can be part of everyday meals in a modest portion, such as sprinkled over oatmeal or salad. Because it is energy-dense, a little goes a long way; avoid it if you have a walnut allergy.
Grated walnut Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Biotin
0.95µg · 3% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.48mg · 21% DV
Phosphorus
48mg · 7% DV
Magnesium
22mg · 5% DV
Potassium ⭐
62mg · 2% DV
Sodium
0.28mg · 0% DV
Grated walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated walnut
To burn the 92 calories in 2 tablespoon (medium) (14 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 Grated walnut?
Grated walnut is walnut kernel finely grated or crumbled for use as an ingredient rather than served as a dish on its own. In its place of origin, it is common in baking and sweets, and can also be sprinkled over salads, yoghurt or breakfast bowls. Its rich, earthy flavour has a gentle bitterness, while the small pieces add a soft crunch and can release a little oil into warm dishes.
It is especially rich in fats, with some plant protein and fibre. A modest spoonful is often enough to add a distinct walnut flavour; use it as a topping or stir it through just before serving to keep some texture. It pairs well with fruit, honey, grains and mild cheeses, or can be reduced in a recipe when you want a lighter result.
How Nutritious Is Grated walnut?
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 Grated walnut 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 Grated walnut Contain Allergens?
Contains these allergens:
Which Diets Is Grated 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
— Not suitable
Low FODMAP
— Not suitable
Grated walnut Fat Profile
SATURATED
0.85g
MONOUNSATURATED
1.25g
POLYUNSATURATED
6.61g
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.