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Ground walnuts Calories
Rich in omega-3, energy-dense, fiber-rich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (grated) of Ground walnuts (14 g) has 92 calories. That works out to 654 calories per 100 g. It contains 1.9 g of carbs, 2.1 g of protein, 9.1 g of fat and 0.9 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Ground walnuts Nutrition Facts
Selected: 2 tablespoon (grated) · 14 g
92
KCAL / 14G
Carbs
1.9g
· 1% DV
Protein
2.1g
· 4% DV
Fat
9.1g
· 12% DV
Fiber
0.9g
· 3% 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%
Ground walnuts nutrition facts table · 2 tablespoon (grated) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
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 2 Tablespoons of Grated Ground walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (grated) | 14 g | 92 kcal |
| 1 tablespoon (grated) | 7 g | 46 kcal |
| 1 serving (small) | 20 g | 131 kcal |
| 4 tablespoon (grated) | 28 g | 183 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 0.25 cup (grated) | 30 g | 196 kcal |
| 1 serving (medium) | 35 g | 229 kcal |
| 1 serving (large) | 50 g | 327 kcal |
| ½ cup (grated) | 60 g | 392 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Ground walnuts
How should you store ground walnuts?
Store ground walnuts in an airtight container in the refrigerator. Grinding exposes more of their oils to air, so they can lose freshness faster than whole walnuts. Keep the container closed between uses and take out only what you need.
Can you freeze ground walnuts?
Yes, ground walnuts freeze well. Divide them into airtight, freezer-safe portions so you can thaw only what a recipe needs. Keep them sealed while thawing to limit condensation, and avoid freezing them again once thawed.
How do you make ground walnuts at home?
Make ground walnuts by pulsing walnut halves in a food processor in short bursts. Stop as soon as they become crumbs; running the machine too long releases their oil and turns them into walnut butter. For an even texture, shake the bowl between pulses.
What can you use ground walnuts for?
Ground walnuts work in both sweet and savory dishes. Stir them into cake or cookie batter, use them as a filling for pastries, or sprinkle them over salads, pasta, and yogurt. Add them near the end when toasting or cooking to keep them from burning.
Why do ground walnuts taste bitter?
Ground walnuts can taste bitter when their natural oils become stale from exposure to air, warmth, or light. A sharp, paint-like, or rancid smell is a reason to discard them. Store them sealed and cold, and grind only as much as you plan to use.
Can you eat ground walnuts raw?
Yes, ground walnuts can be eaten raw. Mix them into oatmeal, yogurt, or smoothies, or use them in recipes that are not baked. Their fine texture makes them easy to add, but they are rich and filling, so a small amount can go a long way.
Can ground walnuts replace flour in baking?
Ground walnuts can replace some flour in certain recipes, but they are not a one-for-one substitute for wheat or other baking flour. They contain much more fat and no gluten, so replacing all the flour can make baked goods dense or crumbly.
Are ground walnuts the same as walnut flour?
Not always. Ground walnuts may range from coarse crumbs to a fine meal, while walnut flour is usually milled more finely and may be defatted. Check the texture and recipe before swapping them, since ordinary ground walnuts can add more oil and moisture.
How fine should ground walnuts be for baklava?
For baklava, ground walnuts should be small enough to spread evenly but not powdered. Very large pieces can make the layers uneven, while overprocessed walnuts may clump as their oils come out. Pulse them briefly and check the texture before filling the pastry.
Are ground walnuts good for you?
Yes, ground walnuts can be a nutritious addition to meals, providing fiber and plant-based omega-3 fats. They are also energy-dense, so adding a modest amount to yogurt, oats, or a salad is an easy way to enjoy them without overwhelming the dish.
Ground walnuts Vitamins & Minerals
Vitamins
Biotin
2.66µg · 9% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.48mg · 21% DV
Phosphorus
48mg · 7% DV
Magnesium
22mg · 5% DV
Potassium ⭐
62mg · 2% DV
Sodium
0.28mg · 0% DV
Ground walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground walnuts
To burn the 92 calories in 2 tablespoon (grated) (14 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 Ground walnuts?
Ground walnuts are shelled walnut kernels crushed into fine crumbs and small pieces. They bring the nut’s rich flavour to a dish while blending more readily than whole or chopped walnuts. Across the Middle East and Europe, they appear in pastries, cakes and savoury fillings; they’re also a handy addition to everyday cooking in English-speaking kitchens.
Their taste is earthy, buttery and slightly bitter, with a texture that ranges from almost flour-like to pleasantly nubby. Stir them into porridge or yoghurt, scatter them over salads, or use them in baking and sauces. They’re rich in omega-3 fats and fibre, but also energy-dense, so a modest sprinkle can add plenty of flavour without needing a large amount.
How Nutritious Is Ground walnuts?
Nutrient density
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 Ground walnuts 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 Ground walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Ground 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
Ground walnuts Fat Profile
SATURATED
0.86g
MONOUNSATURATED
1.25g
POLYUNSATURATED
6.6g
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.