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Walnut in shell Calories
Omega-3 source, antioxidant, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Walnut in shell Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 8%
Protein
15.2g
· 9%
Fat
65.2g
· 83%
Fiber
6.7g
Walnut in shell Vitamins & Minerals
Vitamins
B6
0.54mg · 32% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Biotin
6µg · 20% DV
Minerals
Copper
2mg · 222% DV
Manganese
3mg · 130% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
Walnut in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Walnut in shell 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 Walnut in shell Contain Allergens?
Contains these allergens:
Which Diets Is Walnut in shell 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
Walnut in shell Fat Profile
SATURATED
6.1g
MONOUNSATURATED
8.9g
POLYUNSATURATED
47.2g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Foods Similar to Walnut in shell
Walnut in shell — Frequently Asked Questions
What is the easiest way to crack walnuts in shell?
Use a nutcracker on a firm, flat surface and apply pressure around the shell's seam. Squeezing gradually rather than crushing hard at once helps keep the walnut halves more intact.
How long do walnuts in shell stay fresh?
The shell offers some protection from air and light, so in-shell walnuts generally keep longer than shelled kernels. Store them somewhere cool, dry, and dark, as warmth speeds up rancidity.
Should walnuts in shell be refrigerated?
Yes, refrigeration is useful for longer storage, especially in warm climates. Keep the walnuts in a dry, well-sealed container so they do not absorb moisture or odours from other foods.
Can walnuts in shell be frozen?
Yes, walnuts can be frozen either in their shells or as shelled kernels. Use an airtight freezer-safe bag or container and let them come to room temperature briefly before eating.
What does a bitter or soapy taste in walnuts mean?
A distinctly bitter, soapy, or paint-like flavour often means the oils have started to turn rancid. Discard walnuts with mould, a musty smell, unusual discolouration, or a strongly unpleasant taste.
Do walnuts need to be soaked before eating?
No, soaking is optional rather than necessary. It can soften the texture and slightly mellow the flavour, but soaked walnuts should be eaten promptly or refrigerated for only a short time.
Does roasting walnuts change them?
Light roasting brings out a deeper flavour and crunch, but prolonged high heat can promote oxidation of their delicate fats. Roast briefly at a moderate temperature and avoid adding excess oil or sugar.
What foods pair well with walnuts?
Walnuts work well with yogurt, oats, salads, fruit, and whole-grain dishes, adding texture and richness. Pairing them with fruit can make a snack feel more satisfying without relying on added sugar.
Are walnuts better before or after a workout?
Because walnuts are rich in fat, a large serving immediately before exercise may feel heavy for some people. They are often better as a snack away from training or after exercise alongside a protein-containing food such as yogurt or milk.
Who should be careful with walnuts?
Anyone with a tree-nut allergy should avoid walnuts, as reactions can be serious. Whole walnuts can also be a choking hazard for young children and people with swallowing difficulties, so use finely chopped or ground walnuts instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.