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Walnut Flour Calories
High in omega-3, protein, and fiber. Gluten-free alternative.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Walnut Flour has 620 calories. It contains 13.7 g of carbs, 15.2 g of protein, 56.2 g of fat and 6.7 g of fiber. Its 1.6 mg of Copper covers 178% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut Flour Nutrition Facts
Selected: 100 g
620
KCAL / 100G
Carbs
13.7g
· 5% DV
Protein
15.2g
· 30% DV
Fat
56.2g
· 72% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 10% · Fat 81%
Walnut Flour nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 620 kcal | |
| Total fat | 56.2 g | 72% |
| Saturated fat | 5.3 g | 27% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 6.7 g | 24% |
| Protein | 15.2 g | 30% |
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 Cup of Walnut Flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 100 g | 620 kcal |
| 1 teaspoon (small) | 3 g | 19 kcal |
| 1 tablespoon (medium) | 8 g | 50 kcal |
| 1 tablespoon (large) | 15 g | 93 kcal |
| 2 tablespoon (double) | 16 g | 99 kcal |
| 1 ounce (medium) | 28 g | 174 kcal |
| 1 serving (medium) | 30 g | 186 kcal |
| ½ cup (small) | 50 g | 310 kcal |
| 100 g | 100 g | 620 kcal |
| 1 pack (large) | 200 g | 1240 kcal |
Calculated from 620 calories per 100 g.
Frequently Asked Questions About Walnut Flour
What is Walnut Flour, and how is it made?
Walnut flour is finely ground walnut kernels, with a rich, nutty flavor. It is usually minimally processed, but its natural oils make it easy to overgrind: keep processing and the nuts can turn into a paste rather than flour.
How do you use Walnut Flour in baking?
Use Walnut Flour in cakes, cookies, pancakes, and quick breads for a pronounced walnut flavor. It is denser and oilier than wheat flour, so recipes designed for nut flour usually work better than swapping it cup for cup into a standard recipe.
Can Walnut Flour replace all-purpose flour?
No, Walnut Flour is not a direct one-for-one replacement for all-purpose flour. It contains no gluten and has more natural oil, so baked goods may be denser, moister, or more crumbly. Use a recipe developed specifically for walnut flour.
Is Walnut Flour the same as walnut meal?
Not always. Walnut Flour usually refers to finely ground walnuts, while walnut meal may be coarser, though sellers sometimes use the terms interchangeably. Check the texture: a coarser meal gives baked goods more noticeable bits and a less even crumb.
Can you make Walnut Flour at home?
Yes. Pulse walnut pieces briefly in a food processor, stopping as soon as they look finely ground. Continuous blending releases the walnuts’ oil and can quickly produce walnut butter. Sifting the ground nuts makes the flour more even.
What can I use instead of Walnut Flour?
Almond flour is often the closest practical substitute for Walnut Flour in baking, but it changes the flavor and moisture. Other nut flours may also work in recipes built for them; ordinary wheat flour behaves differently and is not a simple swap.
How should Walnut Flour be stored?
Keep Walnut Flour in an airtight container away from heat and light; refrigerate it if you want it to keep longer. Its natural oils can turn rancid, so discard it if it develops a sharp, bitter, or paint-like smell.
Can you freeze Walnut Flour?
Yes, Walnut Flour freezes well when sealed against air and moisture. Take out only what you need, then let the sealed portion come to room temperature before opening it; this helps prevent condensation from dampening the flour.
Does Walnut Flour work in keto baking?
Yes, Walnut Flour is commonly used in keto baking because it is lower in carbohydrates than many grain flours. It does not provide gluten-based structure, so use it in recipes formulated for nut flours rather than expecting a wheat-flour texture.
Can you eat Walnut Flour raw?
Yes, Walnut Flour can be eaten without cooking, such as stirred into oatmeal or yogurt. Toasting it brings out a deeper walnut flavor, but raw flour should smell fresh and nutty, not sharp or bitter.
Walnut Flour Vitamins & Minerals
Vitamins
B6
0.54mg · 32% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Biotin
6µg · 20% DV
Minerals
Copper
1.6mg · 178% DV
Manganese
3.4mg · 148% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
Potassium ⭐
441mg · 13% DV
Sodium
2mg · 0% DV
Walnut Flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Flour
To burn the 620 calories in 100 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 Flour?
Walnut flour is made by grinding walnut kernels, with products ranging from a fine powder to a coarser meal. It brings a distinct, earthy walnut flavour to baking and is often used in cakes, biscuits, breads and pancakes, either on its own in suitable recipes or blended with other flours.
Its texture is rich and moist, and it contributes protein and fibre alongside plenty of fat: 100 g contains 56.2 g of fat. It is naturally gluten-free, but does not provide the structure of wheat flour, so replacing all the flour in a recipe may change the result. Start with a modest amount, and keep it sealed in a cool place to protect its flavour.
How Nutritious Is Walnut Flour?
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 Flour 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 Flour Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Flour 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
Walnut Flour Fat Profile
SATURATED
5.3g
MONOUNSATURATED
13.7g
POLYUNSATURATED
37.8g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.