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Walnut half (raw) Calories
Omega-3 source, healthy fats, protein, magnesium
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
7 piece (medium) of Walnut half (raw) (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 (raw) 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 (raw) 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 1 Medium Walnut half (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 3 g | 20 kcal |
| 1 piece (small) | 2 g | 13 kcal |
| 1 piece (large) | 4 g | 26 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 7 piece (medium) | 14 g | 92 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 (raw)
Are raw walnut halves good for you?
Yes, raw walnut halves are a nutritious choice, providing unsaturated fats, plant protein, and omega-3 fat. Choose plain, unsalted walnuts when you want a snack without added salt or sugar.
How many raw walnut halves should you eat a day?
About seven medium raw walnut halves is a typical serving. Walnuts are energy-dense, so use that as a practical portion in oatmeal, yogurt, or a salad rather than eating straight from a large bag.
Are raw walnut halves better than roasted walnuts?
Neither is automatically better: raw walnut halves have a milder, softer flavor, while roasting brings out a stronger aroma. If you roast them at home, avoid burning them, which can make their oils taste unpleasant.
Should you soak raw walnut halves before eating them?
No, raw walnut halves do not need soaking before you eat them. Soaking softens the texture, but it is not necessary to enjoy walnuts; if you do soak them, eat them soon afterward.
How should you store raw walnut halves?
Store raw walnut halves in an airtight container away from heat and light. Their oils can turn rancid faster in warm conditions, so refrigeration is a good choice if you will not use them soon.
Can you freeze raw walnut halves?
Yes, raw walnut halves freeze well. Seal them in a freezer-safe, airtight container to protect them from odors, then take out only what you need and avoid repeatedly thawing and refreezing them.
Can you eat the skin on raw walnut halves?
Yes, the thin brown skin on raw walnut halves is edible. It can taste slightly bitter or astringent, but there is no need to peel it before eating the walnut.
Why do raw walnut halves taste bitter?
The natural skin on raw walnut halves can give them a mildly bitter, astringent taste. If the bitterness is strong or comes with a sharp, stale-oil smell, the walnuts may have turned rancid, so discard them.
Do raw walnut halves raise blood sugar?
Raw walnut halves are not typically a rapid blood-sugar-raising food because they are low in carbohydrate and contain fat and fiber. If you have diabetes, fit them into your individual meal plan with guidance from your clinician.
Can babies and young children eat raw walnut halves?
Yes, children can eat walnuts when served in an age-appropriate form, but whole or halved walnuts can pose a choking risk for young children. Offer finely ground or smooth walnut pieces and supervise them while eating.
Walnut half (raw) Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Biotin
0.84µg · 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 (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut half (raw)
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 (raw)?
A raw walnut half is one of the two pieces of kernel inside a walnut shell. Walnuts are grown in many regions and are eaten worldwide, either as a snack or added to everyday dishes. Their gently bitter, earthy flavour and crisp, rich texture work well in porridge, salads, baked goods and grain dishes; they can also be paired with fruit or cheese.
Walnuts provide mostly unsaturated fats, along with plant protein and fibre, and are a source of omega-3 fats. They are energy-dense—654 calories per 100 g—so a small handful is often enough for a snack. For a simple, filling combination, serve them with fresh fruit or stir a few pieces into plain yoghurt.
How Nutritious Is Walnut half (raw)?
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 half (raw) Processed?
NOVA 1
Unprocessed
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 (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut half (raw) 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 half (raw) 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.