1 serving (medium) of Walnut Salad (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 7.2 g of carbs, 3.8 g of protein, 13.2 g of fat and 2.8 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Walnut Salad Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

· 2% DV

Protein

3.2g

· 6% DV

Fat

11g

· 14% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 18% · Protein 9% · Fat 73%

Walnut Salad Vitamins & Minerals

Vitamins

Vitamin K

110µg · 92% DV

Folate

55µg · 14% DV

Vitamin C

13mg · 14% DV

Vitamin A

120µg · 13% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

38mg · 9% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

How Nutritious Is Walnut Salad?

Nutrient density

High

68/ 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

42/ 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.

Walnut Salad 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 Walnut Salad

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Walnut Salad 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 Salad 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 Walnut Salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Walnut Salad Fat Profile

SATURATED

1.1g

MONOUNSATURATED

POLYUNSATURATED

7.5g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

Compare Walnut Salad

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Walnut Salad vs Mixed Green Salad122 kcal more per 100 g

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Walnut Salad vs Red Pepper109 kcal more per 100 g

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Walnut Salad vs Boiled Beetroot96 kcal more per 100 g

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Foods Similar to Walnut Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Walnut Salad

How many calories are in walnut salad?

Walnut salad contains 140 calories per 100 g. The same amount provides 3.2 g of protein, 6 g of carbohydrates, and 11 g of fat.

Is walnut salad suitable for a low-glycemic diet?

Walnut salad has a low glycemic index of 15 and provides 2.3 g of fiber per 100 g. It is suitable for vegan, vegetarian, gluten-free, and Mediterranean-style diets, but it contains tree nuts.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026