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Honey Sesame Walnuts Calories
An energy-dense snack of walnuts and sesame coated with honey.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Honey Sesame Walnuts (30 g) has 153 calories. That works out to 510 calories per 100 g. It contains 8.5 g of carbs, 3.8 g of protein, 12.6 g of fat and 1.9 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Honey Sesame Walnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
153
KCAL / 30G
Carbs
8.5g
· 3% DV
Protein
3.8g
· 8% DV
Fat
12.6g
· 16% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 9% · Fat 70%
Honey Sesame Walnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 1.9 g | 7% |
| Protein | 3.8 g | 8% |
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 Serving of Honey Sesame Walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 153 kcal |
| 1 piece (medium) | 8 g | 41 kcal |
| 1 tablespoon (small) | 15 g | 77 kcal |
| 2 piece (medium) | 16 g | 82 kcal |
| 1 ounce (medium) | 28.4 g | 145 kcal |
| 1 pack (small) | 40 g | 204 kcal |
| 1 serving (large) | 50 g | 255 kcal |
| 100 g | 100 g | 510 kcal |
| 1 cup (large) | 140 g | 714 kcal |
Calculated from 510 calories per 100 g.
Frequently Asked Questions About Honey Sesame Walnuts
How do you make Honey Sesame Walnuts?
Make Honey Sesame Walnuts by coating walnut pieces lightly with honey, tossing them with sesame seeds, and spreading them on parchment to cool. A simple homemade version uses a few ingredients and is minimally processed; baking the coating makes it firmer and crunchier.
Are Honey Sesame Walnuts healthy?
Honey Sesame Walnuts provide nutrients from walnuts and sesame, but the honey adds sugar and the combination is energy-dense. Treat them as a small snack or topping rather than assuming the honey-coated version is equivalent to plain walnuts.
How should you store Honey Sesame Walnuts?
Store Honey Sesame Walnuts in an airtight container in a cool, dry place. Moisture can make the honey coating sticky and soften the walnuts. If they develop an unpleasant or rancid smell, discard them.
Do Honey Sesame Walnuts raise blood sugar?
Yes, the honey in Honey Sesame Walnuts can raise blood sugar; walnuts and sesame do not cancel out the honey’s sugars. If you have diabetes, ask your doctor or dietitian how to fit a portion into your individual meal plan.
Can Honey Sesame Walnuts help with weight loss?
Honey Sesame Walnuts are not a weight-loss food, and large portions can add substantial energy to your day. If you enjoy them, measure out a small serving instead of eating straight from a large container.
How do you keep Honey Sesame Walnuts crunchy?
To keep Honey Sesame Walnuts crunchy, spread them out to cool completely before storing them in a dry, airtight container. Warm pieces trapped together can steam, while moisture in storage makes the honey coating sticky.
Can you make Honey Sesame Walnuts without baking them?
Yes, you can make Honey Sesame Walnuts without baking. Toss walnut pieces with honey, coat them in sesame, and let them set on parchment; they will have a softer, stickier coating than baked walnuts.
What can you eat Honey Sesame Walnuts with?
Honey Sesame Walnuts work well sprinkled over yogurt, oatmeal, or fruit, or served as part of a snack plate. Because they are already sweet, they can add crunch and sweetness without needing extra honey or sugar.
Are Honey Sesame Walnuts safe for children?
Honey Sesame Walnuts can be offered to children who can chew nuts safely, cut into small pieces. Whole nuts can be a choking hazard for young children, and walnuts and sesame can trigger allergies, so take care when serving them.
Can you freeze Honey Sesame Walnuts?
Yes, Honey Sesame Walnuts can be frozen in a well-sealed container to protect them from moisture and odors. Let them thaw while still sealed, then check the texture; the honey coating may be less crisp after thawing.
Honey Sesame Walnuts Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B6
0.13mg · 8% DV
Folate
25.5µg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.72mg · 31% DV
Phosphorus
114mg · 16% DV
Magnesium
47mg · 11% DV
Potassium ⭐
143mg · 4% DV
Sodium
2.4mg · 0% DV
Honey Sesame Walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Honey Sesame Walnuts
To burn the 153 calories in 1 serving (medium) (30 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 Sesame Walnuts?
Honey sesame walnuts are walnut pieces coated with honey and sesame, making a sweet, crunchy snack. They can be prepared at home or bought ready-made; the combination is not tied to one particular regional tradition. The walnuts bring a rich, slightly earthy flavour, while honey adds sweetness and toasted sesame gives the coating a nutty aroma.
Enjoy them by the handful, serve them with tea or coffee, or scatter a few over yoghurt or porridge. They are energy-dense, with most of their richness coming from the walnuts and sesame; 100 g provides 510 calories. A modest portion works well when you want something sweet and satisfying, and using a light coating of honey keeps the flavour balanced.
How Nutritious Is Honey Sesame 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 Honey Sesame 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 Honey Sesame Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Honey Sesame 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
— Not suitable
Low FODMAP
— Not suitable
Honey Sesame Walnuts Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.85g
POLYUNSATURATED
7.65g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.