Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Walnut (raw) Calories
Rich in omega-3, healthy fats, protein, antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Walnut (raw) (28 g) has 183 calories. That works out to 654 calories per 100 g. It contains 3.8 g of carbs, 4.3 g of protein, 18.3 g of fat and 1.9 g of fiber. Its 0.4 mg of Copper covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut (raw) Nutrition Facts
Selected: 1 ounce (medium) · 28 g
183
KCAL / 28G
Carbs
3.8g
· 1% DV
Protein
4.3g
· 9% DV
Fat
18.3g
· 23% 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 8% · Protein 9% · Fat 83%
Walnut (raw) nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.56 mg | 0% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 oz of Walnut (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 183 kcal |
| 1 piece (small) | 7 g | 46 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 2 tablespoon (medium) | 14 g | 92 kcal |
| ½ cup (small) | 50 g | 327 kcal |
| 10 piece (large) | 70 g | 458 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (medium) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut (raw)
How many raw walnuts should you eat a day?
A small handful of raw walnuts is a practical daily portion for most people. They are energy-dense, so portion them into a bowl rather than eating straight from a large bag, especially if you are trying to manage your overall intake.
Are raw walnuts good for you?
Yes, raw walnuts are a nutritious choice, providing unsaturated fats, plant protein, fibre and antioxidant compounds. They also contain alpha-linolenic acid, a plant-based omega-3 fat; it is not the same as the omega-3s found in oily fish.
Do you need to soak raw walnuts before eating them?
No, soaking raw walnuts is not necessary for safety or nutrition. Soaking may soften them and change their texture, but it has not been shown to make them meaningfully healthier. If you soak them, drain them and eat them promptly.
Are raw walnuts healthier than roasted walnuts?
Raw walnuts avoid the extra heat used in roasting, but both raw and roasted walnuts can be nutritious. Choose unsalted walnuts without added oil if you want to keep added sodium and fat low, and pick the texture you enjoy.
How should you store raw walnuts so they do not go rancid?
Keep raw walnuts in an airtight container away from heat, light and moisture. Because their oils can turn stale, refrigerate them for longer storage; discard them if they smell sour, paint-like or sharply bitter.
Can you freeze raw walnuts?
Yes, raw walnuts freeze well. Seal them in an airtight, moisture-resistant container or freezer bag, and take out only what you need. Freezing slows rancidity and helps preserve their flavour; keep them sealed while they come back to room temperature.
Can you eat the skin on raw walnuts?
Yes, the thin brown skin on raw walnuts is edible. It can taste slightly bitter or astringent and contains antioxidant compounds, so there is no need to remove it unless you dislike the flavour.
How can you tell if raw walnuts are fresh?
Fresh raw walnuts smell mild and nutty, and the kernels look plump rather than shrivelled or unusually dark. Avoid kernels that smell like old oil, sourness or paint, or show moisture or mold.
Are raw walnuts safe to eat if they taste bitter?
A mild bitter or astringent taste can come from the walnut’s brown skin, but a strong, unpleasant bitterness can signal rancidity. If the walnuts also smell sour or like old oil, do not eat them.
Can raw walnuts help lower cholesterol?
Eating walnuts in place of foods high in saturated fat can support healthier cholesterol levels, partly because walnuts contain unsaturated fats and fibre. They do not replace prescribed treatment, and the benefit depends on what they replace in your diet.
Walnut (raw) Vitamins & Minerals
Vitamins
Biotin
5.32µg · 18% DV
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
Folate
27.44µg · 7% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.95mg · 41% DV
Phosphorus
97mg · 14% DV
Magnesium
44mg · 10% DV
Potassium ⭐
123mg · 4% DV
Sodium
0.56mg · 0% DV
Walnut (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (raw)
To burn the 183 calories in 1 ounce (medium) (28 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 Walnut (raw)?
Raw walnuts are the edible kernels of the walnut tree, eaten without roasting. Their gently bitter, earthy flavour and crisp texture work well on their own, in trail mix, or chopped into salads, porridge and baked goods. In places where walnuts are grown, they are also commonly used in desserts and savoury dishes; elsewhere, they make an easy snack or a topping for breakfast bowls.
Walnut (raw) is energy-dense and rich in unsaturated fats, including plant-based omega-3, with some protein and fibre. A small handful can add flavour and staying power to a meal or snack. For a lighter serving, sprinkle a few pieces over fruit, yoghurt or a salad rather than eating them by the handful.
How Nutritious Is Walnut (raw)?
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 Walnut (raw) 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 Walnut (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (raw) 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
Walnut (raw) Fat Profile
SATURATED
1.71g
MONOUNSATURATED
2.49g
POLYUNSATURATED
13.22g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Compare Walnut (raw)
Foods Similar to Walnut (raw)
Have another question about Walnut (raw)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.