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Walnut half Calories
Rich in omega-3, healthy fats, plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
7 piece (medium) of Walnut half (14 g) has 92 calories. That works out to 654 calories per 100 g. It contains 1.9 g of carbs, 2.1 g of protein, 9.1 g of fat and 0.9 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut half Nutrition Facts
Selected: 7 piece (medium) · 14 g
92
KCAL / 14G
Carbs
1.9g
· 1% DV
Protein
2.1g
· 4% DV
Fat
9.1g
· 12% DV
Fiber
0.9g
· 3% 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 half nutrition facts table · 7 piece (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
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 7 Pieces of Walnut half?
| Serving | Amount | Calories |
|---|---|---|
| 7 piece (medium) | 14 g | 92 kcal |
| 1 piece (small) | 2 g | 13 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 14 piece (large) | 28 g | 183 kcal |
| 1 ounce (medium) | 28 g | 183 kcal |
| 30 g | 30 g | 196 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (half) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut half
How should you store walnut halves?
Store walnut halves in an airtight container in a cool, dark place. Their oils can turn rancid with heat, light, and air, so refrigerate them if your kitchen is warm or you want to keep them fresh longer.
Can you freeze walnut halves?
Yes, walnut halves freeze well. Seal them in an airtight freezer-safe container, then take out only what you need. Thaw them before eating or adding them to a recipe; this helps preserve their flavor and texture.
How can you tell if walnut halves have gone bad?
Walnut halves that have gone rancid often smell like old oil or paint and taste sharply bitter. Fresh ones have a mild, nutty aroma. Discard them if the smell or taste seems off.
Do you need to wash walnut halves before eating them?
No, washing walnut halves is usually unnecessary. Water can leave them damp and encourage mold during storage. Eat them as they are, or rinse only if they have visible dirt and dry them thoroughly before use.
Can you eat the skin on walnut halves?
Yes, the thin brown skin on walnut halves is edible. It can taste slightly bitter or astringent, so toast the halves briefly and rub them in a clean towel if you prefer to remove some of it.
How do you toast walnut halves without burning them?
Toast walnut halves in a dry pan over low to medium heat, stirring often. Their natural oils make them burn quickly; take them off the heat as soon as they smell fragrant and look slightly darker.
Can walnut halves replace chopped walnuts in baking?
Yes, walnut halves can replace chopped walnuts in baking, but chop them first if the recipe calls for smaller pieces. For a topping or decoration, leave the halves whole and press them gently into the batter.
Should you soak walnut halves before eating them?
No, soaking walnut halves is not necessary. It softens their texture and may mellow their flavor, but it does not make them essential to prepare. If you soak them, drain them and refrigerate them until use.
Are walnut halves good for you?
Yes, walnut halves provide unsaturated fats, plant protein, and fiber, and they are a source of plant-based omega-3 ALA. Their rich, filling texture makes them easy to add to oatmeal, salads, or snacks.
How many walnut halves should you eat a day?
A practical serving is about seven medium walnut pieces, or 14 grams. Add them to a meal or snack rather than eating straight from the bag, since their rich flavor and texture make portions easy to overlook.
Walnut half Vitamins & Minerals
Vitamins
Biotin
2.74µg · 9% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.48mg · 21% DV
Phosphorus
48mg · 7% DV
Magnesium
22mg · 5% DV
Potassium ⭐
62mg · 2% DV
Sodium
0.28mg · 0% DV
Walnut half Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut half
To burn the 92 calories in 7 piece (medium) (14 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 half?
A walnut half is one of the two naturally formed pieces of the edible kernel inside a walnut shell. Walnuts are grown in many regions and eaten both on their own and as an ingredient in sweet and savoury dishes.
With a gently bitter, earthy flavour and a crisp bite, walnut halves are easy to snack on or scatter over porridge, salads and baked goods. They are also enjoyed with fruit or cheese, and are a familiar addition to cakes and desserts. Walnuts are energy-dense, rich in fats including plant-based omega-3, and provide some plant protein. A modest portion makes a satisfying snack; pair it with fresh fruit for a simple balance of textures.
How Nutritious Is Walnut half?
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 half 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 half Contain Allergens?
Contains these allergens:
Which Diets Is Walnut half 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 half Fat Profile
SATURATED
0.85g
MONOUNSATURATED
1.25g
POLYUNSATURATED
6.61g
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.