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Walnut Calories
Rich in omega-3, healthy fats, protein, fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnut (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.
Walnut Nutrition Facts
Selected: 1 piece (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%
Walnut nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 82 mg | 4% |
| 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 Medium Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 196 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 1 tablespoon (half) | 8 g | 52 kcal |
| 1 piece (small) | 15 g | 98 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 1 serving (large) | 40 g | 262 kcal |
| 1 piece (large) | 50 g | 327 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (whole) | 100 g | 654 kcal |
| 1 pack (whole) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut
Are walnuts good for you?
Yes, walnuts provide fiber, protein and plant-based omega-3 fat. Salted roasted walnuts also contain added sodium, so unsalted walnuts are a better everyday choice if you are trying to limit salt.
How many walnuts should you eat a day?
A small handful of walnuts is a practical snack portion for many people. Salted roasted walnuts add sodium as well as energy, so account for the salt in the rest of your meals rather than eating them straight from a large bag.
Do roasted walnuts lose their omega-3?
No, roasting does not remove all of the omega-3 in walnuts. Prolonged, very high heat can damage these delicate fats, so avoid scorching walnuts and store roasted ones sealed away from heat and light.
Are salted roasted walnuts high in sodium?
Yes, salted roasted walnuts contain more sodium than unsalted walnuts because salt is added during or after roasting. If you are watching your sodium intake, choose unsalted walnuts or compare products before buying.
How should you store roasted walnuts?
Store roasted walnuts in an airtight container in a cool, dark, dry place. Their oils can turn rancid faster when exposed to heat, light or air; refrigerating them can help keep them fresh in a warm kitchen.
How can you tell if walnuts have gone bad?
Walnuts that smell like old oil, paint or crayons, or taste sharply bitter, have likely turned rancid and should be discarded. Visible mold or dampness is also a reason to throw them away.
Can you freeze salted roasted walnuts?
Yes, salted roasted walnuts freeze well when packed in an airtight freezer-safe container. Take out only what you need and let it come to room temperature before serving; repeated thawing and refreezing can affect their texture.
Why do roasted walnuts taste bitter?
Roasted walnuts can taste bitter when their natural oils have oxidized or the nuts were scorched during roasting. Keep them sealed and away from heat, and discard walnuts with a strong rancid smell or unpleasant bitterness.
Can you remove salt from salted roasted walnuts?
You can brush or wipe some surface salt off salted roasted walnuts, but this will not remove salt that has stuck to the nuts. Rinsing them can make them soggy, so unsalted walnuts are the better option when reducing sodium.
What goes well with salted roasted walnuts?
Salted roasted walnuts pair well with salads, roasted vegetables, cheese and grain dishes, where their crunch adds contrast. Since they are already salty, taste the dish before adding extra salt, especially when using feta or olives.
Walnut 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
82mg · 4% DV
Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut
To burn the 196 calories in 1 piece (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 Walnut?
Salted roasted walnuts are walnut kernels roasted with salt for a crunchy, savoury snack. Roasting brings out their rich, slightly earthy flavour, while the salt makes them an easy nibble on their own. They’re also welcome on a cheese board, stirred through salads, or added to baked goods for extra crunch. In many places, walnuts are eaten as a snack or used in both sweet and savoury cooking.
They are energy-dense, with plenty of fat alongside some omega-3, protein and fibre. A small handful is a practical portion; pair it with fresh fruit or unsalted foods if you’d like to keep the overall snack less salty.
How Nutritious Is 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 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 Walnut Contain Allergens?
Contains these allergens:
Which Diets Is 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
Walnut Fat Profile
SATURATED
1.83g
MONOUNSATURATED
2.67g
POLYUNSATURATED
14.16g
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.