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Small walnut Calories
Omega-3 source, healthy fats, plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small walnut (5 g) has 33 calories. That works out to 654 calories per 100 g. It contains 0.7 g of carbs, 0.8 g of protein, 3.3 g of fat and 0.3 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Small walnut Nutrition Facts
Selected: 1 piece (small) · 5 g
33
KCAL / 5G
Carbs
0.7g
· 0% DV
Protein
0.8g
· 2% DV
Fat
3.3g
· 4% DV
Fiber
0.3g
· 1% 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%
Small walnut nutrition facts table · 1 piece (small) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.1 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.8 g | 2% |
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 1 Small walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 5 g | 33 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 5 piece (small) | 25 g | 164 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 1 cup (chopped) | 30 g | 196 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 10 piece (small) | 50 g | 327 kcal |
| 1 serving (large) | 50 g | 327 kcal |
| 1 cup (whole) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Small walnut
Are small walnuts good for you?
Yes, small walnuts provide unsaturated fats, plant protein and the plant omega-3 fat ALA. They can be a nutritious addition to meals, but they are not a cure or a substitute for a varied diet.
How many small walnuts should you eat a day?
A handful of walnuts, roughly 25–30 g, is a common daily portion for adults. Since small walnut pieces vary in size, measuring a portion once can help you judge it by sight later.
Do small walnuts help with weight loss?
Small walnuts can fit into a weight-loss eating plan, but they do not cause weight loss on their own. Their fat content makes them energy-dense, so portioning them rather than eating straight from a large bag can help.
How should you store small walnuts?
Store small walnuts in an airtight container away from heat, light and moisture. Their natural oils can turn rancid, so keep them in the refrigerator if you will not use them soon.
Can you freeze small walnuts?
Yes, small walnuts freeze well. Seal them in an airtight freezer-safe container or bag, and take out only what you need so the rest stays protected from moisture and odors.
Can you eat the skin on small walnuts?
Yes, the thin brown skin on small walnuts is edible. It can taste slightly bitter or astringent, but there is no need to peel it before eating or adding the walnuts to food.
Should small walnuts be soaked before eating?
No, soaking small walnuts is not necessary. It softens their texture, but does not make them keep longer; refrigerate soaked walnuts and eat them promptly.
Are small walnuts better raw or roasted?
Small walnuts can be eaten raw or roasted. Roasting briefly brings out a nuttier flavor, while prolonged or very high-heat roasting can make their oils taste unpleasant.
Do small walnuts contain omega-3?
Yes, small walnuts contain ALA, a plant-based omega-3 fatty acid. ALA is not the same as the EPA and DHA omega-3s found in fish, so walnuts are a plant source rather than a direct equivalent.
How can you tell if small walnuts have gone bad?
Small walnuts that have gone rancid often smell sharp, paint-like or stale and taste distinctly bitter. Fresh walnut kernels have a mild, nutty aroma; discard them if the smell or taste is clearly off.
Small walnut Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
Folate
4.9µg · 1% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
17mg · 2% DV
Magnesium
7.9mg · 2% DV
Potassium ⭐
22mg · 1% DV
Sodium
0.1mg · 0% DV
Small walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small walnut
To burn the 33 calories in 1 piece (small) (5 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 Small walnut?
Small walnut refers to walnut kernels in small pieces, rather than a distinct walnut variety. The kernels have a rich, gently sweet flavour and a crisp, firm bite. They are easy to scatter over porridge, yoghurt or salads, and are also used in baking, sauces and desserts. In many places, walnuts are eaten as a snack or added to breakfast; they fit just as naturally into everyday home cooking.
They are rich in fats, including plant-based omega-3, and provide plant protein, so even a little adds substantial energy. A small piece is about 5 g. Pair small walnut kernels with fruit or yoghurt for a simple snack, or toast them briefly to bring out their aroma before adding them to a dish.
How Nutritious Is Small walnut?
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 Small walnut Processed?
NOVA 1
Unprocessed
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 Small walnut Contain Allergens?
Contains these allergens:
Which Diets Is Small 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
— Not suitable
Low FODMAP
— Not suitable
Small walnut Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.45g
POLYUNSATURATED
2.36g
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.