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Green Walnut Kernel Calories
Fresh, unripe walnut kernel; known for high omega-3, antioxidants, and polyphenols.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Green Walnut Kernel (15 g) has 86 calories. That works out to 570 calories per 100 g. It contains 1.6 g of carbs, 2.3 g of protein, 7.8 g of fat and 1 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.
Green Walnut Kernel Nutrition Facts
Selected: 1 piece (medium) · 15 g
86
KCAL / 15G
Carbs
1.6g
· 1% DV
Protein
2.3g
· 5% DV
Fat
7.8g
· 10% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 11% · Fat 82%
Green Walnut Kernel nutrition facts table · 1 piece (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 2.3 g | 5% |
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 Green Walnut Kernel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 86 kcal |
| 1 tablespoon (chopped) | 8 g | 46 kcal |
| 1 piece (small) | 10 g | 57 kcal |
| 1 tablespoon (whole) | 12 g | 68 kcal |
| 1 piece (large) | 25 g | 143 kcal |
| 5 piece (medium) | 75 g | 428 kcal |
| 1 cup (chopped) | 90 g | 513 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (whole) | 120 g | 684 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Green Walnut Kernel
Can you eat green walnut kernels raw?
Yes, fresh green walnut kernels can be eaten raw. They are soft and moist rather than crunchy like mature walnuts, and may taste noticeably tart or bitter. Discard any kernels with mold, a fermented smell, or a slimy surface.
What do green walnut kernels taste like?
Green walnut kernels tend to taste tart, bitter, and astringent, with a milder nutty flavor than mature walnuts. Their flavor changes as they develop; the thin skin can add extra bitterness.
When are green walnut kernels harvested?
Green walnut kernels are harvested while the walnut is still immature, before the shell hardens and the kernel becomes firm and crunchy. The season varies by climate and location, but is generally in late spring or early summer.
How are green walnut kernels different from regular walnut kernels?
Green walnut kernels come from immature walnuts and are soft, moist, and often more astringent. Regular walnut kernels are fully developed, dry, and crunchy. Green kernels usually work best in fresh preparations or recipes designed for young walnuts.
Can you use green walnut kernels to make nocino?
Traditional nocino is made by steeping whole, immature green walnuts in alcohol, not by using the kernels alone. The whole young fruit provides the characteristic flavor and color, so green walnut kernels are not a direct substitute.
How do you prepare green walnut kernels for eating?
Rinse green walnut kernels gently and eat them fresh, or chop them into salads, desserts, or other dishes. Their flavor can be intense, so start with a small amount. Avoid prolonged cooking if you want to retain their tender texture.
Can green walnut kernels be dried like regular walnuts?
They can be dried, but green walnut kernels will not become identical to mature walnut kernels. Their higher moisture and immature texture make drying less straightforward; use a reliable food-drying method and store them only once fully dry to prevent spoilage.
How should you store green walnut kernels?
Keep green walnut kernels in a covered container in the refrigerator and use them promptly. Their fresh, moist texture means they spoil sooner than dried mature walnuts. Throw them away if they develop mold, an unpleasant fermented smell, or a slimy texture.
Can you freeze green walnut kernels?
Yes, you can freeze green walnut kernels in airtight, meal-sized portions. Thawing can make their already tender texture softer, so they are often better suited afterward to cooked dishes or desserts than to eating as a crisp snack.
Are green walnut kernels good for you?
Yes, green walnut kernels provide unsaturated fats, omega-3 fatty acids, and polyphenols. They can add useful nutrients to a varied diet, but they are not a treatment or cure, and their immature status does not make them a special health remedy.
Green Walnut Kernel Vitamins & Minerals
Vitamins
Biotin
2.7µg · 9% DV
B6
0.09mg · 5% DV
B1
0.06mg · 5% DV
Folate
14.7µg · 4% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.51mg · 22% DV
Phosphorus
52mg · 7% DV
Magnesium
24mg · 6% DV
Potassium ⭐
66mg · 2% DV
Sodium
0.3mg · 0% DV
Green Walnut Kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Walnut Kernel
To burn the 86 calories in 1 piece (medium) (15 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 Green Walnut Kernel?
Green walnut kernel is the soft inner part of a walnut picked before it has fully matured. It is less familiar than dried walnut kernels; young green walnuts are more often preserved or used in regional preparations, including whole-walnut jam in Turkey. The kernel is tender and moist, with a greener, sometimes slightly bitter or astringent flavour than a mature walnut.
Try it on its own in a small portion, or pair it with yoghurt, fruit or a mild cheese. It is energy-dense and rich in fats, including omega-3, with some protein and fibre. Its distinctive flavour works well in desserts and salads, while a little goes a long way.
How Nutritious Is Green Walnut Kernel?
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 Green Walnut Kernel 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 Green Walnut Kernel Contain Allergens?
Contains these allergens:
Which Diets Is Green Walnut Kernel 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
Green Walnut Kernel Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.35g
POLYUNSATURATED
5.55g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.