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Natural walnut Calories
Omega-3 source, healthy fats, antioxidants
CALORIES
GI
POTASSIUM
FIBER
Natural walnut Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 8%
Protein
15.2g
· 9%
Fat
65.2g
· 83%
Fiber
6.7g
Natural walnut Vitamins & Minerals
Vitamins
B6
0.54mg · 32% DV
Biotin
9µg · 30% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Minerals
Copper
2mg · 222% DV
Manganese
3mg · 130% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
Natural walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Natural 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 Natural walnut Contain Allergens?
Contains these allergens:
Which Diets Is Natural 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
Natural walnut 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 Natural walnut
Natural walnut — Frequently Asked Questions
Is it better to eat natural walnuts raw or roasted?
Walnuts can be eaten raw, while light roasting brings out a deeper flavor. Very high heat can make their delicate oils taste harsher, so gentle roasting is usually the better option.
Why do walnuts sometimes taste bitter?
Bitterness often means the natural oils have started to oxidize. This is more likely when walnuts are stored too long or exposed to heat, light, or air.
How should natural walnuts be stored?
Shelled walnuts keep best in an airtight container, ideally in a cool, dark place. For longer freshness, refrigeration or freezing works especially well because walnuts are rich in oil.
Can walnuts be frozen?
Yes, walnuts freeze well and freezing helps slow rancidity. You can thaw them as needed or use them straight from the freezer in oatmeal, yogurt, baking, or salads.
What foods pair well with walnuts?
Walnuts go well with yogurt, oats, fruit, leafy salads, and soft cheeses. They add crunch and richness, which can make lighter meals more satisfying.
Are walnuts a good choice before or after a workout?
Because walnuts are high in fat, some people find them too heavy right before exercise. They are often more comfortable after training or as part of a regular meal.
Do walnuts eaten at night cause weight gain?
Eating walnuts at night does not automatically cause weight gain. What matters most is your overall intake across the day, though walnuts are energy-dense so portions can add up quickly.
How do walnuts compare with almonds?
Walnuts are softer, richer, and more buttery, while almonds are firmer and milder. Walnuts are often preferred when you want a stronger nut flavor in salads, breakfasts, or baked dishes.
Who should be careful with walnuts?
Anyone with a tree nut allergy should avoid walnuts. Even small amounts can trigger serious reactions in sensitive individuals.
Do walnuts need to be soaked before eating?
Soaking is optional, not necessary. Some people prefer the softer texture after soaking, but soaked walnuts should be eaten promptly or dried well before storage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.