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Grated walnuts Calories
Rich in omega-3 and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (grated) of Grated walnuts (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 walnuts Nutrition Facts
Selected: 2 tablespoon (grated) · 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 walnuts nutrition facts table · 2 tablespoon (grated) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 0.86 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 walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (grated) | 14 g | 92 kcal |
| 1 tablespoon (grated) | 7 g | 46 kcal |
| 1 serving (small) | 20 g | 131 kcal |
| 4 tablespoon (grated) | 28 g | 183 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 0.25 cup (grated) | 30 g | 196 kcal |
| 1 serving (medium) | 35 g | 229 kcal |
| 1 serving (large) | 50 g | 327 kcal |
| ½ cup (grated) | 60 g | 392 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Grated walnuts
How do you grate walnuts without making them oily?
Use cold, firm walnuts and a fine hand grater, working gently rather than pressing hard. Warm walnuts release oil more readily and can clump into a paste, so grate only what you need and avoid handling them for long.
How should grated walnuts be stored?
Keep grated walnuts in an airtight container in the refrigerator, away from moisture and strong-smelling foods. Grating exposes more surface area to air than leaving walnuts whole, so the grated portion can lose freshness faster.
Can grated walnuts go rancid?
Yes. The natural oils in grated walnuts can turn rancid after exposure to air, warmth, or light. Discard them if they smell sharp or unpleasant or taste noticeably bitter, rather than trying to mask the off flavor in a recipe.
What can you use grated walnuts for?
Grated walnuts work well in cake batters, cookie dough, pastry fillings, and as a topping for porridge or yogurt. Their fine texture blends into mixtures more easily than chopped walnuts, while still adding a distinct nutty flavor.
Can you freeze grated walnuts?
Yes, grated walnuts freeze well when sealed in an airtight, freezer-safe container. Divide them into the amounts you usually use so you can take out a small portion without repeatedly exposing the rest to air and moisture.
Are grated walnuts the same as ground walnuts?
Not necessarily. Grated walnuts tend to form fine, distinct shreds, while ground walnuts may be more uneven or powdery depending on how they were processed. That difference can affect the texture of fillings, coatings, and baked goods.
Can you toast grated walnuts?
Yes, but grated walnuts toast quickly because the pieces are small. Warm them briefly in a dry pan over low heat, stirring constantly, and remove them as soon as they smell fragrant; they can burn while left in a hot pan.
Can grated walnuts replace flour in baking?
No, grated walnuts are not a direct one-for-one substitute for flour. They contain no gluten and add fat rather than the structure flour provides, though some recipes are designed to use walnuts in place of part or all of the flour.
Can you add grated walnuts to pesto?
Yes, grated walnuts can be mixed into pesto, though they make a finer, less chunky sauce than chopped walnuts. Add them gradually and blend briefly; prolonged blending can release their oil and make the pesto denser.
Do grated walnuts need to be cooked before eating?
No, grated walnuts are ready to eat without cooking. You can stir them into uncooked foods such as yogurt or sprinkle them over a finished dish; cooking is optional and mainly changes their flavor and texture.
Grated walnuts Vitamins & Minerals
Vitamins
Biotin
2.66µg · 9% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 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 walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated walnuts
To burn the 92 calories in 2 tablespoon (grated) (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 walnuts?
Grated walnuts are walnut kernels finely shredded for use in cooking and as a topping. They bring the rich, earthy flavour of walnuts in a form that mixes easily into batters, fillings and other dishes.
They are commonly sprinkled over porridge, yoghurt and desserts, or folded into cakes and savoury mixtures. Their tender, slightly crumbly texture and pronounced nuttiness make a little go a long way. Walnuts are energy-dense and provide omega-3 fats, along with fibre and protein. For a lighter topping, use a small spoonful with fruit or yoghurt rather than adding them freely to a dish.
How Nutritious Is Grated walnuts?
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 walnuts 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 walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Grated 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
Grated walnuts Fat Profile
SATURATED
0.86g
MONOUNSATURATED
1.25g
POLYUNSATURATED
6.6g
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.