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Honey and Walnut Calories
Energy-boosting, rich in healthy fats and antioxidants, natural sweet treat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Honey and Walnut (40 g) has 172 calories. That works out to 430 calories per 100 g. It contains 19.2 g of carbs, 2.6 g of protein, 9.2 g of fat and 1.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Honey and Walnut Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
172
KCAL / 40G
Carbs
19.2g
· 7% DV
Protein
2.6g
· 5% DV
Fat
9.2g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 6% · Fat 49%
Honey and Walnut nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 1.4 g | 5% |
| Protein | 2.6 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 2 Tablespoons of Honey and Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 172 kcal |
| 1 tablespoon (small) | 20 g | 86 kcal |
| 1 piece (small) | 30 g | 129 kcal |
| 1 piece (medium) | 50 g | 215 kcal |
| 3 tablespoon (large) | 60 g | 258 kcal |
| 1 piece (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
| 1 serving (large) | 100 g | 430 kcal |
| 1 cup (jumbo) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Honey and Walnut
What are the benefits of eating honey and walnuts?
Honey and walnuts make a sweet snack that provides energy, unsaturated fats and antioxidant compounds from walnuts. They are nutritious foods, but the mixture is not a treatment or a proven way to prevent disease.
How do you make honey and walnuts at home?
To make honey and walnuts, place clean, completely dry walnut halves in a jar and cover them with honey. Use a dry spoon when serving, and keep the jar sealed so moisture does not get into the mixture.
Can you eat honey and walnuts every day?
Yes, you can eat honey and walnuts every day if they fit your eating pattern and you keep the portion modest. The mixture is energy-dense, and honey adds free sugars, so it is best enjoyed as a small snack rather than an unlimited topping.
Do honey and walnuts need to be refrigerated?
No, honey and walnuts do not have to be refrigerated. Store them in a clean, sealed jar in a cool, dark, dry place, and avoid introducing moisture with a wet spoon; refrigeration is an option if your kitchen is very warm.
Why has the honey in honey and walnuts crystallized?
Crystallization is a natural change in honey and does not by itself mean the honey and walnuts have spoiled. To loosen it, warm the closed jar gently in warm water; avoid boiling or microwaving, which can heat the mixture unevenly.
Should you toast walnuts before mixing them with honey?
No, you do not need to toast walnuts before mixing them with honey. Raw walnuts give the mixture a softer texture, while lightly toasted walnuts taste nuttier; cool toasted walnuts completely before adding them so they do not warm the honey.
How can you use honey and walnuts besides eating them by the spoonful?
Honey and walnuts work well as a topping for oatmeal, yogurt, pancakes or sliced fruit. Add them just before serving, especially to warm dishes, to keep the walnuts from turning soft and to avoid overheating the honey.
Can babies have honey and walnuts?
No, babies under 12 months should not have honey and walnuts. Honey can contain spores that cause infant botulism, and whole walnuts or large pieces are a choking hazard for young children.
Are honey and walnuts good for people with diabetes?
People with diabetes can include honey and walnuts, but honey contains sugars that can raise blood glucose. The suitable portion depends on an individual meal plan and glucose response, so ask your clinician or dietitian if you need personalized guidance.
Can honey and walnuts help with weight loss?
Honey and walnuts are not a weight-loss food; walnuts may be filling, but honey adds sweetness and the combination is energy-dense. A small serving can fit into a weight-loss eating plan, while large portions can make it harder to manage overall energy intake.
Honey and Walnut Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
B6
0.07mg · 4% DV
B1
0.05mg · 4% DV
B5
0.2mg · 4% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.24mg · 27% DV
Phosphorus
44mg · 6% DV
Magnesium
24mg · 6% DV
Potassium ⭐
96mg · 3% DV
Sodium
3.2mg · 0% DV
Honey and Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Honey and Walnut
To burn the 172 calories in 2 tablespoon (medium) (40 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 Honey and Walnut?
Honey and Walnut is a simple pairing of honey with whole or chopped walnuts, rather than a dish tied to one particular region. It may be spooned together at the table or served with the honey drizzled over the nuts, bringing the honey’s sweetness together with walnuts’ earthy, slightly bitter flavour.
It works at breakfast, as a snack with tea or coffee, or stirred into porridge and yoghurt. The honey contributes mostly carbohydrates, while walnuts bring fats, some protein and fibre, making this a satisfying but energy-dense sweet option. For a lighter serving, use just a little honey and pair the walnuts with plain yoghurt or fresh fruit.
How Nutritious Is Honey and 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
Low
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 Honey and 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 Honey and Walnut Contain Allergens?
Contains these allergens:
Which Diets Is Honey and Walnut Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Honey and Walnut Fat Profile
SATURATED
0.88g
MONOUNSATURATED
2.6g
POLYUNSATURATED
6.2g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.