1 ounce (medium) of Roasted Walnut (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.

Roasted Walnut Nutrition Facts

Selected: 100 g

654

KCAL / 100G

Carbs

13.7g

· 5% DV

Protein

15.2g

· 30% DV

Fat

65.2g

· 84% DV

Fiber

6.7g

· 24% 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%

Roasted Walnut Vitamins & Minerals

Vitamins

0.54mg · 32% DV

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

How Nutritious Is Roasted Walnut?

Nutrient density

High

65/ 100

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

53/ 100

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.

Roasted Walnut Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Roasted Walnut

To burn the 654 calories in 100 g:

🚶

162min

Walking (5 km/h)

🏃

67min

Running (8 km/h)

🚴

89min

Cycling

🏊

76min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Roasted Walnut 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 Roasted Walnut Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Roasted 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

Roasted 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).

Compare Roasted Walnut

🌰vs🥜

Roasted Walnut vs Peanuts87 kcal more per 100 g

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Roasted Walnut vs WalnutSame calories per 100 g

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Roasted Walnut vs Almond75 kcal more per 100 g

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Roasted Walnut vs Sunflower seeds70 kcal more per 100 g

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Foods Similar to Roasted Walnut

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Roasted Walnut

Is roasted walnut healthier than raw walnut?

Both can be nutritious; the main difference is flavor and processing. Roasting improves taste and texture, but very high heat can slightly reduce some heat-sensitive nutrients and affect delicate fats.

How should roasted walnuts be stored, and when do they go stale?

Heat, light, and air speed up rancidity in walnuts. Store them in an airtight container in a cool, dark place, or refrigerate or freeze them for longer keeping.

Can roasted walnuts be frozen?

Yes, freezing is a good way to preserve freshness. Take out only what you need and let them come to room temperature briefly before eating or using.

Why do roasted walnuts sometimes taste bitter?

Bitterness often comes from oxidation as the oils age, especially if the walnuts were stored poorly. A darker roast can also make the natural tannic taste of the walnut skin more noticeable.

Are roasted walnuts better before or after a workout?

Because they are high in fat, a large serving right before training may feel heavy for some people. They are often easier to tolerate as a small snack or after exercise paired with fruit, yogurt, or oats.

Is it okay to eat roasted walnuts at night?

Yes, there is no special rule against eating them in the evening. The main thing is portion awareness, since nuts are energy-dense and easy to overeat while snacking.

What foods pair well with roasted walnuts?

They work well with yogurt, oatmeal, salads, cheese, fruit, and whole grains. These combinations can make a meal more filling and add crunch and flavor.

Do roasted walnuts cause weight gain?

No single food causes weight gain by itself; overall intake and portion size matter most. Roasted walnuts are calorie-dense, so it is easy to eat more than intended.

Are roasted walnuts risky for people with allergies?

Yes, they are a tree nut and can trigger serious reactions in people with tree nut allergy. Packaged products may also carry cross-contact warnings that should be taken seriously.

What should I look for when buying roasted walnuts?

Choose products with a short ingredient list and avoid walnuts that smell paint-like, stale, or burnt. Very dark color, excess salt, or sugary coatings usually mean a more heavily processed product.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026