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Soaked walnuts Calories
Rich in omega-3, energy-dense, good source of minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soaked walnuts (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, 19.6 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.
Soaked walnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
19.6g
· 25% DV
Fiber
2g
· 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 walnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 1.84 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.6 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.
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How Many Calories in 1 Serving of Soaked walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 196 kcal |
| 1 piece (small) | 2.5 g | 16 kcal |
| 4 piece (small) | 10 g | 65 kcal |
| 7 piece (medium) | 17.5 g | 114 kcal |
| 1 ounce (medium) | 28 g | 183 kcal |
| 1 serving (large) | 45 g | 294 kcal |
| ½ cup (chopped) | 50 g | 327 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (chopped) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Soaked walnuts
What are the benefits of soaking walnuts?
Soaking walnuts softens them and can make them easier to chew. It does not reliably make them more nutritious or unlock special health benefits; the main practical change is their texture.
How long should you soak walnuts?
Soak walnuts for a few hours, or leave them overnight in the refrigerator if you want them softer. Drain and rinse them before eating, and avoid leaving them in water for days.
Should you remove the skin from soaked walnuts?
No, you do not need to remove the thin brown skin from soaked walnuts. It is edible and contributes a slightly bitter taste; peel the kernels only if you prefer a milder flavor.
Can you drink the water from soaked walnuts?
You can, but it is usually better to discard the soaking water. It may contain bitter compounds and loose particles from the walnut; drain the kernels and rinse them with fresh water instead.
Do you need to refrigerate walnuts while they soak?
Yes, refrigerate walnuts if they will be soaking for several hours or overnight. Use a clean, covered container, then drain and rinse them when ready; leaving nuts in water at room temperature for a long time is best avoided.
How long do soaked walnuts last in the fridge?
Keep drained, rinsed soaked walnuts in a covered container in the refrigerator and eat them within a few days. Discard them if they develop a sour smell, a slimy texture, or visible mold.
Does soaking walnuts remove phytic acid?
Soaking may reduce some water-soluble compounds, but it is not a dependable way to remove enough phytic acid to meaningfully change walnut nutrition. You do not need to soak walnuts to make them suitable to eat.
Are soaked walnuts healthier than raw walnuts?
No, soaked walnuts are not established as healthier than raw walnuts. Soaking mainly changes softness and texture; it does not meaningfully increase their omega-3 content or mineral value.
Can you freeze soaked walnuts?
Yes, you can freeze soaked walnuts after draining and drying them well. Store them airtight to limit freezer burn, then thaw only the amount you plan to use; their texture may be softer afterward.
Are soaked walnuts good for weight loss?
Soaked walnuts do not cause weight loss on their own. Their fat and fiber can make them filling, but soaking does not remove their energy density, so use a measured portion rather than eating them freely.
Soaked walnuts Vitamins & Minerals
Vitamins
Biotin
5.7µg · 19% DV
B6
0.16mg · 9% DV
B1
0.1mg · 8% DV
Folate
29.4µg · 7% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.02mg · 44% DV
Phosphorus
104mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
132mg · 4% DV
Sodium
0.6mg · 0% DV
Soaked walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soaked walnuts
To burn the 196 calories in 1 serving (medium) (30 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 walnuts?
Soaked walnuts are walnut kernels left in water before eating. This is a simple way of preparing ordinary walnuts, rather than a distinct variety or traditional dish; once drained, they can be eaten as they are or added to other foods. Soaking gives them a softer texture, which some people prefer.
Enjoy them at breakfast with yoghurt or oats, toss them into salads, or snack on a small handful. Walnuts provide omega-3 fats and minerals, but are energy-dense: 100 g contains 654 calories. Pairing a modest portion with fruit or yoghurt makes a satisfying snack; keep the serving small if you want a lighter one.
How Nutritious Is Soaked walnuts?
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 walnuts 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 walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Soaked walnuts 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 walnuts Fat Profile
SATURATED
1.84g
MONOUNSATURATED
2.68g
POLYUNSATURATED
14.15g
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.