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Walnuts Calories
Rich in omega-3, healthy fats, antioxidants
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnuts (30 g) has 196 calories. That works out to 654 calories per 100 g. It contains 4.1 g of carbs, 4.6 g of protein, 19.6 g of fat and 2 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnuts Nutrition Facts
Selected: 1 piece (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
19.6g
· 25% DV
Fiber
2g
· 7% 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%
Walnuts nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.6 g | 9% |
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 Medium Walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 196 kcal |
| 1 piece (mini) | 5 g | 33 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 1 piece (small) | 15 g | 98 kcal |
| 1 serving (medium) | 28 g | 183 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 1 piece (large) | 50 g | 327 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 Walnuts
Are walnuts good for you?
Yes, walnuts are a nutritious food, notably providing plant-based omega-3 fats and antioxidant compounds. They can add variety to meals, but are energy-dense, so a modest portion is more practical than eating them straight from a large bag.
How many walnuts should you eat a day?
A small handful, around 30 grams, is a reasonable daily portion for many people. Add walnuts to oatmeal, salads or yogurt, or eat them as a snack rather than treating them as an unlimited food.
Do walnuts help your brain?
Walnuts supply nutrients that are part of a healthy diet, but eating them has not been shown to make you smarter or reliably improve memory on its own. Their brain-like shape is the source of a popular association, not proof of that claim.
Should you soak walnuts before eating them?
No, walnuts do not need to be soaked before eating. Soaking can soften them and change their texture, but it is not required for nutrition or digestion. If you soak them, keep them refrigerated and eat them soon after draining.
How should you store walnuts?
Keep walnuts in an airtight container away from heat, light and moisture. Shelled walnuts turn stale faster than walnuts in their shells, so refrigerate or freeze them if you will not use them soon.
Can you freeze walnuts?
Yes, walnuts freeze well. Put them in a tightly sealed, freezer-safe container to protect them from moisture and odors; you can use them straight from the freezer in baking or let a portion thaw before snacking.
How can you tell if walnuts have gone bad?
Bad walnuts often smell sharp, paint-like or musty, and their taste may be distinctly bitter or stale. Discard any with visible mold, dampness or signs of insects; fresh walnuts should have a mild, nutty smell.
Can you eat the skin on walnuts?
Yes, the thin brown skin on walnut kernels is edible. It can taste slightly bitter or astringent, but there is no need to peel it off before eating or adding walnuts to a recipe.
Can you roast walnuts without damaging their omega-3 fats?
Brief, gentle roasting is fine, but prolonged high heat can affect some of walnuts’ delicate fats. For the mildest treatment, eat them raw or stir them into a dish near the end of cooking.
Can dogs eat walnuts?
It is safer not to give dogs walnuts. They can pose a choking risk, and old or moldy walnuts may contain toxins harmful to dogs; the high fat content can also upset a dog’s stomach.
Walnuts Vitamins & Minerals
Vitamins
B6
0.16mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.1mg · 8% DV
Folate
29.4µg · 7% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.02mg · 44% DV
Phosphorus
104mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
132mg · 4% DV
Sodium
0.6mg · 0% DV
Walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnuts
To burn the 196 calories in 1 piece (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 Walnuts?
Walnuts are the edible kernels of the walnut tree, with a deeply ridged shape and a rich, slightly earthy flavour. They can be eaten as they are or added to both sweet and savoury dishes; chopping them brings out their texture in everything from baked goods to salads. Their substantial fat content makes them energy-dense, while they also provide fibre and plant-based omega-3 fats.
Across many cuisines, walnuts are enjoyed as a snack, stirred into porridge or yoghurt, and used in breads, cakes, sauces and salads. In parts of the Mediterranean and Middle East, they also feature in dips and nut-based sauces. A small handful adds crunch and richness, but you can use a lighter touch in recipes where other ingredients already bring plenty of fat.
How Nutritious Is Walnuts?
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 Walnuts 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 Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Walnuts Fat Profile
SATURATED
1.83g
MONOUNSATURATED
2.67g
POLYUNSATURATED
14.16g
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.