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Istan Walnut Calories
High omega-3, antioxidant, healthy fats
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Istan Walnut (8 g) has 52 calories. That works out to 654 calories per 100 g. It contains 1.1 g of carbs, 1.2 g of protein, 5.2 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Istan Walnut Nutrition Facts
Selected: 1 piece (whole) · 8 g
52
KCAL / 8G
Carbs
1.1g
· 0% DV
Protein
1.2g
· 2% DV
Fat
5.2g
· 7% DV
Fiber
0.5g
· 2% 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%
Istan Walnut nutrition facts table · 1 piece (whole) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.16 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 1.2 g | 2% |
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 Istan Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 8 g | 52 kcal |
| 1 piece (half) | 4 g | 26 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 1 tablespoon (grated) | 7 g | 46 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 1 serving (whole) | 30 g | 196 kcal |
| 10 piece (whole) | 80 g | 523 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 pack (whole) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Istan Walnut
How should you store Istan Walnut?
Store Istan Walnut in an airtight container in a cool, dark place. Shelled nuts stay fresh longer in the refrigerator, where cooler temperatures slow the oils from developing stale or bitter flavors.
Can Istan Walnut go rancid, and how can you tell?
Yes, Istan Walnut can turn rancid as its natural oils age. A paint-like or sour smell, an unpleasant bitter taste, or a soft, stale texture are signs to discard it rather than eat it.
Can you freeze Istan Walnut?
Yes, Istan Walnut freezes well. Put the kernels in an airtight freezer-safe bag or container to protect them from moisture and odors, then take out only the amount you plan to use.
Can you eat Istan Walnut raw?
Yes, Istan Walnut can be eaten raw, and the product is listed as unprocessed. You can also toast it for a stronger flavor, but avoid prolonged heating, which can burn the kernels and make their oils taste harsh.
How do you crack Istan Walnut shells without crushing the kernels?
Use a nutcracker and apply steady pressure along the shell’s seam rather than squeezing the whole nut forcefully. A tea towel around Istan Walnut helps contain shell fragments and makes it easier to remove intact halves.
Can you eat the skin on Istan Walnut?
Yes, the thin brown skin on Istan Walnut is edible. It can taste slightly bitter, but you do not need to remove it; peeling is a matter of preference, not a preparation requirement.
How do you toast Istan Walnut?
Toast Istan Walnut in a dry skillet over medium-low heat or in a moderate oven, stirring or turning the pieces often. Remove it as soon as it smells fragrant, since the small kernels can burn quickly.
Why does Istan Walnut taste bitter?
A mild bitterness from Istan Walnut’s thin brown skin is normal. A strong, stale, sour, or paint-like bitterness may mean the walnut has gone rancid, so smell it and discard it if the flavor seems unpleasant.
How is Istan Walnut different from regular walnuts?
Istan Walnut is identified by a specific name, but no verified cultivar details are provided to distinguish it from other walnuts. Without reliable origin or variety information, differences in flavor, shell, or growing conditions should not be assumed.
How much Istan Walnut should you eat in a day?
A small handful of Istan Walnut makes a convenient snack or topping for oatmeal and salads. Because walnuts are energy-dense, portioning some into a bowl is more practical than eating straight from a large bag.
Istan Walnut Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B6
0.04mg · 2% DV
Folate
7.84µg · 2% DV
Biotin
0.48µg · 2% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.27mg · 12% DV
Phosphorus
28mg · 4% DV
Magnesium
13mg · 3% DV
Potassium ⭐
35mg · 1% DV
Sodium
0.16mg · 0% DV
Istan Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Istan Walnut
To burn the 52 calories in 1 piece (whole) (8 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 Istan Walnut?
Istan walnut is a walnut eaten as a nut: crack the shell and enjoy the kernel on its own, or add it to everyday dishes. It works well over porridge or yoghurt, in salads, and in baking, where its rich flavour complements both sweet and savoury ingredients.
The kernels are crisp and buttery, with a gentle bitterness; chopping or grinding them gives sauces and toppings a softer texture. Walnuts are commonly eaten as a snack or used in home cooking across the regions where they are grown, and they’re easy to include in meals elsewhere too. They’re rich in fats, including plant-based omega-3, and provide some fibre. A modest handful pairs nicely with fruit or yoghurt when you want a simple, filling snack.
How Nutritious Is Istan 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 Istan Walnut 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 Istan Walnut Contain Allergens?
Contains these allergens:
Which Diets Is Istan 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
Istan Walnut Fat Profile
SATURATED
0.49g
MONOUNSATURATED
0.71g
POLYUNSATURATED
3.78g
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.