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Walnut (dry, half) 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
7 piece (medium) of Walnut (dry, 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 (dry, 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 (dry, 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 (dry, 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 |
| 1 serving (medium) | 30 g | 196 kcal |
| 1 pack (small) | 50 g | 327 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 pack (large) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut (dry, half)
What are the benefits of eating walnuts?
Walnuts provide plant-based omega-3 ALA, fibre and protein. They can be a nourishing addition to meals and snacks, but eating walnuts does not by itself prevent or treat disease.
How many walnuts should you eat a day?
About seven medium walnut pieces make the typical serving listed for this food. Add them to oatmeal, yoghurt or a salad, or eat them as a snack; larger portions add more energy to your day.
Are walnuts good for your brain?
Walnuts contain ALA, a plant-based omega-3 fat, as well as other nutrients used by the body. They are a nutritious food, but claims that walnuts directly boost intelligence or prevent memory loss are not established.
Should you soak walnuts before eating them?
No, walnuts do not need to be soaked before you eat them. Soaking softens their texture, but it is not necessary to make them healthier or easier to digest. If you soak them, refrigerate and use them soon.
Can you eat the skin on walnuts?
Yes, the thin brown skin on a walnut is edible. It can taste slightly bitter, but there is no need to peel it off. Discard the whole walnut if you see mould rather than trying to remove the affected part.
How should you store walnuts so they stay fresh?
Keep walnuts in a tightly sealed container in a cool, dark place. Their natural oils can turn rancid faster in heat and light, so refrigerate them if you will not use them soon.
Can you freeze walnuts?
Yes, walnuts freeze well. Seal them in an airtight container to protect their oils from absorbing odours and becoming stale. Take out only what you need, and avoid repeatedly thawing and refreezing them.
How can you tell if walnuts have gone bad?
Rancid walnuts often smell sharp or like paint and taste bitter or unpleasant. Fresh walnuts have a mild, nutty aroma; throw away any that smell mouldy or visibly have mould, and do not taste-test suspicious ones.
Are raw or roasted walnuts healthier?
Both raw and roasted walnuts can be part of a healthy diet. Roasting brings out their flavour, while prolonged high heat can damage some of their delicate fats; roast them briefly at home if you want a toasted taste.
Do walnuts help you lose weight?
Walnuts do not cause weight loss on their own, but their fibre, protein and fats can make a snack satisfying. Because they are energy-dense, portion them out instead of eating freely from a large bag.
Walnut (dry, half) Vitamins & Minerals
Vitamins
Biotin
2.66µg · 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 (dry, half) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (dry, 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 (dry, half)?
Dry walnut halves are the edible kernels of the walnut tree, dried and split into halves. Walnuts are grown and eaten in many parts of the world, and these pieces are convenient for snacking or adding to dishes without chopping.
Their rich, slightly earthy flavour and crisp bite work well in salads, porridge, baking and savoury dishes, or simply on their own. Walnuts are rich in fats, including omega-3, and also provide fibre and protein, so a small handful makes a substantial snack. Pair them with fruit or yogurt, or scatter a few over a salad for extra crunch.
How Nutritious Is Walnut (dry, half)?
Nutrient density
Very 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 (dry, 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 (dry, half) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (dry, 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
✓ Suitable
Low FODMAP
— Not suitable
Walnut (dry, 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.