1 piece (medium) of Roasted Walnut Kernel (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, 18.8 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.

What is Roasted Walnut Kernel?

Roasted walnut kernels are the edible centres of walnuts, toasted to bring out their rich, nutty aroma. Walnuts have long been grown across parts of Europe and Asia and are now enjoyed around the world; roasting gives the kernels a crisper bite, though their deeply ridged pieces can still crumble easily.

Eat them by the handful, scatter them over porridge or salads, or use them in baking and desserts. They are rich in fats and provide plant-based omega-3, so a modest portion can add plenty of flavour and energy. For a lighter snack or topping, pair a few kernels with fresh fruit or plain yoghurt.

Roasted Walnut Kernel Nutrition Facts

Selected: 100 g

654

KCAL / 100G

Carbs

13.7g

· 5% DV

Protein

15.2g

· 30% DV

Fat

62.5g

· 80% 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 Kernel Vitamins & Minerals

Vitamins

0.54mg · 32% DV

0.34mg · 28% DV

Folate

98µg · 25% DV

Biotin

6.5µg · 22% DV

Minerals

Copper

2mg · 222% DV

Manganese

3mg · 130% DV

Phosphorus

346mg · 49% DV

Magnesium

158mg · 38% DV

How Nutritious Is Roasted Walnut Kernel?

Nutrient density

Very high

80/ 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 Kernel 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 Kernel

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 Kernel 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 Kernel 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 Kernel 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 Kernel Fat Profile

SATURATED

6.1g

MONOUNSATURATED

13.1g

POLYUNSATURATED

41.6g

⚖️

Omega 6:3 ratio 4.2:1

Above the ideal 4:1 (4.2:1).

Compare Roasted Walnut Kernel

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Foods Similar to Roasted Walnut Kernel

🥜

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567 kcal

🥜

Walnut

654 kcal

🥜

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579 kcal

🌻

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🥄

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595 kcal

🥥

Grated coconut

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Raw walnut

654 kcal

Frequently Asked Questions About Roasted Walnut Kernel

Are roasted walnut kernels good for you?

Yes, roasted walnut kernels are a nutritious food, providing unsaturated fats and plant-based omega-3. Choose unsalted kernels that are lightly roasted rather than darkened or burnt, since heavy browning can affect their delicate fats and flavor.

Are roasted walnut kernels as healthy as raw walnuts?

Both are nutritious, but roasting may slightly reduce some heat-sensitive fats and compounds in walnut kernels. Raw walnuts have not been heated, while roasted walnut kernels offer a crunchier texture and stronger flavor; neither is automatically the better choice for everyone.

Does roasting walnut kernels destroy their omega-3?

No, roasting does not remove all the omega-3, but prolonged or high-heat roasting can damage some of these delicate fats and encourage oxidation. For home roasting, use moderate heat and take the kernels out before they become very dark.

How do you roast walnut kernels at home?

Spread walnut kernels in a single layer in a dry pan and toast over low to medium heat, stirring often. Remove them when they smell fragrant and begin to color lightly; they continue cooking briefly after leaving the pan.

How should roasted walnut kernels be stored?

Keep roasted walnut kernels in an airtight container in a cool, dry, dark place. Their natural oils can turn rancid when exposed to heat, light, or air, so avoid leaving them beside a stove or in an open bowl.

Can you freeze roasted walnut kernels?

Yes, roasted walnut kernels freeze well when sealed in an airtight freezer-safe bag or container. Freeze them in portions and let the closed container reach room temperature before opening, which helps limit moisture collecting on the nuts.

Why do roasted walnut kernels taste bitter?

A mild bitter or astringent taste can come from the thin skin on walnut kernels. A sharp, stale-oil bitterness or rancid smell suggests the fats have oxidized; discard those kernels rather than trying to mask the flavor.

Can you eat the skin on roasted walnut kernels?

Yes, the thin brown skin on roasted walnut kernels is edible. It contributes some of their characteristic bitter, astringent flavor, so you can rub it off if you prefer a milder taste, though removing it is not necessary.

How do you know if roasted walnut kernels have gone rancid?

Rancid roasted walnut kernels often smell like stale oil, paint, or old nuts and taste sharply bitter. Fresh kernels should smell nutty; discard any with an unpleasant rancid odor instead of using them in baking or sauces.

How can you use roasted walnut kernels in meals?

Add roasted walnut kernels to oatmeal, salads, yogurt, or cooked vegetables for crunch and a toasted flavor. Chop them just before serving or mixing them into a dish, since exposed pieces lose their crispness more quickly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026