Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🌰
Soaked walnut Calories
Contains omega-3 and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Soaked 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.
Soaked walnut Nutrition Facts
Selected: 4 piece (medium) · 28 g
183
KCAL / 28G
Carbs
3.8g
· 1% DV
Protein
4.3g
· 9% DV
Fat
18.3g
· 23% DV
Fiber
1.9g
· 7% 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%
Soaked walnut nutrition facts table · 4 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.56 mg | 0% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 g | 9% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 4 Pieces of Soaked walnut?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 28 g | 183 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 2 piece (small) | 14 g | 92 kcal |
| 2 tablespoon (chopped) | 14 g | 92 kcal |
| 0.25 cup (chopped) | 30 g | 196 kcal |
| 6 piece (large) | 42 g | 275 kcal |
| 8 piece (extra large) | 56 g | 366 kcal |
| ½ cup (chopped) | 60 g | 392 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Soaked walnut
Why do people soak walnuts?
Soaking walnuts softens them and can make them easier to chew or blend. Claims that soaking substantially improves nutrient absorption are not well established, so it is mainly a texture and preparation choice.
How long should you soak walnuts?
Soak walnuts for about 4–8 hours in cool water. If you want to leave them overnight, put them in the refrigerator rather than leaving them at room temperature, then drain and rinse before eating.
How do you make soaked walnuts?
To make soaked walnuts, cover the walnut pieces with drinking water in a clean bowl and leave them to soften. Drain the water and rinse the walnuts before eating or adding them to a recipe.
Should you drink the water from soaked walnuts?
No, there is no established health benefit to drinking walnut soaking water. Drain it and rinse the walnuts; the water may contain compounds released from the walnut skin as well as residue from the nuts.
Do you need to peel the skin off soaked walnuts?
No, you do not need to peel soaked walnuts. Their thin brown skin is edible and contributes a slightly bitter taste; soaking may loosen it, but removing it is a matter of preference.
Do soaked walnuts need to be refrigerated?
Yes, refrigerate walnuts if they will soak for more than a few hours, especially overnight. Cool storage helps limit spoilage while the nuts sit in water; use a clean, covered container.
How long do soaked walnuts last in the fridge?
Soaked walnuts are best eaten within a few days when kept drained in a covered container in the refrigerator. Discard them if they develop a sour or unpleasant smell, a slimy surface, or visible mold.
Can you freeze soaked walnuts?
Yes, you can freeze soaked walnuts after draining and drying them well. Freeze them in an airtight container, then thaw only the amount you need; their texture may be softer after thawing.
Does soaking walnuts remove phytic acid?
Soaking may reduce some water-soluble compounds, but it does not reliably remove all the phytic acid in walnuts. It should not be treated as a necessary step for making walnuts nutritious or safe to eat.
Can you use soaked walnuts in recipes?
Yes, soaked walnuts work well in walnut milk, creamy sauces, dips, and blended desserts because they soften in water. Drain them first, and remember that their softer texture may change the result in baked recipes.
Soaked walnut Vitamins & Minerals
Vitamins
Biotin
5.32µg · 18% DV
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
Folate
27.44µg · 7% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.95mg · 41% DV
Phosphorus
97mg · 14% DV
Magnesium
44mg · 10% DV
Potassium ⭐
123mg · 4% DV
Sodium
0.56mg · 0% DV
Soaked walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soaked walnut
To burn the 183 calories in 4 piece (medium) (28 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 Soaked walnut?
Soaked walnut is simply walnut kernel that has been left in water. Soaking softens its bite and can make the flavour seem milder, though it remains rich and distinctly nutty. You can eat it on its own at breakfast or as a snack, or add it to porridge, yoghurt, salads and dried fruit. Walnuts are also used in dishes and baking across many cuisines, so the soaked kernels can be used wherever a softer walnut texture suits.
They are rich in fat and provide fibre, omega-3 and vitamin E, making even a modest portion substantial. For a simple, lighter-tasting option, enjoy them plain rather than adding sweeteners or salt; refrigerate any that you do not eat promptly.
How Nutritious Is Soaked walnut?
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 Soaked 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 Soaked walnut Contain Allergens?
Contains these allergens:
Which Diets Is Soaked 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
Soaked walnut Fat Profile
SATURATED
1.71g
MONOUNSATURATED
2.49g
POLYUNSATURATED
13.22g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Compare Soaked walnut
Foods Similar to Soaked walnut
Have another question about Soaked walnut?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.