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Walnut (in Mixed Nuts) Calories
Walnuts in mixed nuts are a source of healthy fats and omega-3.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut (in Mixed Nuts) (30 g) has 197 calories. That works out to 655 calories per 100 g. It contains 4.1 g of carbs, 4.4 g of protein, 18.2 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 (in Mixed Nuts) Nutrition Facts
Selected: 1 serving (medium) · 30 g
197
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.4g
· 9% DV
Fat
18.2g
· 23% 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 (in Mixed Nuts) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.4 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 Serving of Walnut (in Mixed Nuts)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 197 kcal |
| 1 piece (whole) | 5 g | 33 kcal |
| 1 tablespoon (chopped) | 8 g | 52 kcal |
| 1 serving (small) | 15 g | 98 kcal |
| 1 pack (medium) | 40 g | 262 kcal |
| 1 serving (large) | 45 g | 295 kcal |
| 10 piece (whole) | 50 g | 328 kcal |
| 100 g | 100 g | 655 kcal |
| 1 cup (chopped) | 120 g | 786 kcal |
Calculated from 655 calories per 100 g.
Frequently Asked Questions About Walnut (in Mixed Nuts)
Are walnuts in mixed nuts good for you?
Yes, walnuts in mixed nuts provide unsaturated fats and plant-based omega-3. The rest of the blend matters too: salted or sugar-coated nuts can add ingredients you may not want, so choose a plain mix when possible.
How can you tell if walnuts in mixed nuts have gone bad?
Walnuts in mixed nuts can turn rancid as their oils age. A sharp, paint-like or stale-oil smell, or an unusually bitter taste, is a reason to discard the mix rather than pick out just the walnuts.
Do walnuts in mixed nuts need to be refrigerated?
Not always. Keep walnuts in mixed nuts sealed in a cool, dark, dry cupboard; refrigerating them can help preserve freshness in a warm kitchen. Keep the container away from moisture and strong-smelling foods.
Why do walnuts in a nut mix taste bitter?
The thin brown skin on walnuts can taste slightly bitter or astringent, which is normal. A strong bitter flavor combined with a stale-oil smell can mean the walnuts have gone rancid, so don’t eat them.
Are walnuts in mixed nuts raw or roasted?
They may be raw or roasted, depending on the blend. Check the package description to tell which; roasting changes their flavor and texture, and some mixes contain a combination of roasted and unroasted nuts.
Can you eat the skin on walnuts in mixed nuts?
Yes, the thin brown skin on walnuts in mixed nuts is edible, so there’s no need to peel it. It contributes a slightly bitter taste, which is a normal feature of the walnut rather than a sign of spoilage.
Do walnuts in mixed nuts contain omega-3?
Yes, walnuts contain alpha-linolenic acid, a plant-based omega-3 fat. It is different from the EPA and DHA omega-3s found in fish, so walnuts are not a direct nutritional substitute for oily fish.
Should you wash walnuts from a mixed-nut pack?
No, ready-to-eat walnuts in mixed nuts do not need washing. Adding water can make the mix damp and encourage spoilage during storage; if you choose to rinse some, dry them thoroughly and eat them promptly.
Can you freeze mixed nuts that contain walnuts?
Yes, you can freeze mixed nuts containing walnuts to slow quality loss. Put them in an airtight, freezer-safe container to protect them from moisture and odors, and let only the amount you plan to eat come to room temperature.
Are walnuts in mixed nuts safe for toddlers?
Whole walnuts and other whole nuts can be a choking hazard for toddlers. Don’t serve the mix whole to a young child; offer an age-appropriate finely ground form instead, and watch closely while they eat.
Walnut (in Mixed Nuts) 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
0.6mg · 0% DV
Walnut (in Mixed Nuts) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (in Mixed Nuts)
To burn the 197 calories in 1 serving (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 (in Mixed Nuts)?
Walnut in Mixed Nuts is the edible kernel of the walnut tree, included alongside other nuts and often dried fruit. In many places, mixed nuts are served in a bowl for sharing, set out with drinks, or kept on hand for a convenient snack; walnuts also work well scattered over porridge, yoghurt or salads.
Its earthy, slightly bitter flavour and crisp bite contrast nicely with sweeter fruit and milder nuts in the blend. Walnuts contribute mostly fats, including omega-3, so a small handful can make a satisfying snack. If you are watching portions, serve some into a bowl rather than eating straight from the packet; the mix also pairs well with fresh fruit.
How Nutritious Is Walnut (in Mixed Nuts)?
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 (in Mixed Nuts) 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 (in Mixed Nuts) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (in Mixed Nuts) 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 (in Mixed Nuts) Fat Profile
SATURATED
1.83g
MONOUNSATURATED
2.67g
POLYUNSATURATED
13.35g
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.