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Ground Walnut Calories
Omega-3 source, healthy fats, protein, antioxidant
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Ground 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.
Ground 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%
Ground 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 Ground Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 14 g | 92 kcal |
| 1 piece (small) | 5 g | 33 kcal |
| 1 tablespoon (small) | 7 g | 46 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 Ground Walnut
What can you make with ground walnut?
Ground walnut works in both sweet and savoury dishes. Stir it into cake or cookie batter, use it as a filling for pastries, or sprinkle it over pasta, salads and roasted vegetables.
How do you make ground walnut at home?
You can make ground walnut by pulsing walnut kernels in a food processor. Grind in short bursts and stop as soon as the texture is fine; blending too long releases oil and turns it into a paste.
Can ground walnut replace flour in baking?
No, ground walnut usually cannot replace all-purpose flour cup for cup. It has no gluten or starch to give baked goods the same structure, so use a recipe designed for walnuts or replace only part of the flour.
How should you store ground walnut?
Keep ground walnut in an airtight container away from heat and light. Refrigerating or freezing it helps protect its natural oils from going rancid; seal the container promptly after each use.
Is ground walnut the same as walnut flour?
Not always. Ground walnut usually means whole walnut kernels that have been milled, while walnut flour may refer to a product made from partially defatted walnuts. Check the product description when a recipe depends on the difference.
Can you use ground walnut as a coating?
Yes, ground walnut can coat fish, chicken or vegetables before cooking. Press it onto the surface so it sticks, and cook over moderate heat because the natural oils can brown quickly.
Can you eat ground walnut raw?
Yes, fresh ground walnut can be eaten without cooking. Mix it into foods such as yogurt or oatmeal, or toast it briefly when you want a deeper flavour; discard it if it smells rancid or shows mold.
Can ground walnut be frozen?
Yes, ground walnut freezes well when sealed in an airtight container. Freeze it in small portions so you can take out only what you need, and let a portion thaw while still sealed to reduce condensation.
Why does ground walnut taste bitter?
Ground walnut can taste bitter when its natural oils have oxidised, often after exposure to air, warmth or light. A stale-oil smell is another warning; discard it rather than trying to cover the flavour.
Does ground walnut cause weight gain?
Ground walnut does not automatically cause weight gain, but it is energy-dense and large additions can raise the energy content of a meal. Use a modest amount as a topping or ingredient rather than adding it freely.
Ground Walnut Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Biotin
0.91µg · 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
Ground Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground 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 Ground Walnut?
Ground Walnut is made by finely or coarsely crushing shelled walnut kernels; you can also grind walnuts at home as needed. Across the many cuisines where walnuts are grown and eaten, it is used in baking and cooking, as well as sprinkled over breakfast bowls. Stir it into cakes, biscuits, porridge or yoghurt, or use it to add body to sauces and fillings.
Its rich, slightly earthy, gently bitter flavour and tender, oily texture stand out even in a small amount. Ground walnuts provide protein, fibre and omega-3 fats, and are energy-dense: 100 g contains 654 calories. A spoonful can bring flavour and texture to a dish without needing much; for the freshest taste, grind only what you need or keep the remainder in an airtight container in a cool place.
How Nutritious Is Ground 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 Ground 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 Ground Walnut Contain Allergens?
Contains these allergens:
Which Diets Is Ground 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
Ground 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.