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Walnut (in shell) Calories
Omega-3 source, antioxidant, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Walnut (in shell) Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 8%
Protein
15.2g
· 9%
Fat
65.2g
· 83%
Fiber
6.7g
Walnut (in shell) Vitamins & Minerals
Vitamins
B6
0.54mg · 32% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Biotin
6µg · 20% DV
Minerals
Copper
2mg · 222% DV
Manganese
3mg · 130% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
Walnut (in shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Walnut (in shell) 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 (in shell) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (in shell) 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 (in shell) Fat Profile
SATURATED
6.1g
MONOUNSATURATED
8.9g
POLYUNSATURATED
47.2g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Foods Similar to Walnut (in shell)
Walnut (in shell) — Frequently Asked Questions
How can you crack walnuts in shell more easily?
Letting walnuts sit at room temperature for a few hours can make cracking more controlled. Place a nutcracker along the shell seam and apply steady pressure to keep the kernels more intact.
How long do walnuts in shell stay fresh?
An intact shell protects the kernel from light and air, so in-shell walnuts generally keep longer than shelled walnuts. Store them somewhere cool, dry, dark, and away from moisture and strong-smelling foods.
Can walnuts be frozen?
Yes. Freeze walnut kernels in an airtight container or freezer bag to slow rancidity of their oils. They can usually be used after a brief rest at room temperature.
How can you tell if walnuts have gone rancid?
Rancid walnuts may smell sharp, paint-like, or like old oil, and they often taste unpleasantly bitter. Discard walnuts that are moldy, damp, or unusually soft.
Why do walnuts sometimes taste bitter?
The thin brown skin naturally has a slightly tannic, bitter note, while aging and oxidation can make bitterness stronger. Walnuts with an intensely bitter taste or harsh odor may no longer be fresh.
Does roasting walnuts change their nutrition?
Gentle roasting does not meaningfully change their protein, but prolonged high heat can promote oxidation of delicate polyunsaturated fats. Brief, low-to-medium heat roasting without excess salt is a practical option.
What foods pair well with walnuts?
Walnuts work well with yogurt, oats, fruit, salads, and whole-grain dishes, adding crunch and richness. Pairing them with fruit can make a snack feel more satisfying because walnuts provide fat and fibre.
Are walnuts better before or after a workout?
Because walnuts are rich in fat, a large serving immediately before exercise may feel heavy for some people. They are often more comfortable earlier as a snack, or after training alongside yogurt, milk, or another protein-containing food.
How are walnuts different from almonds?
Walnuts have a softer texture and a distinctive rich flavor, whereas almonds are firmer and mildly sweet. Walnuts crumble easily into sauces, salads, and desserts, while almonds tend to provide more pronounced crunch.
Who should be careful with walnuts?
People with a tree-nut allergy should avoid walnuts, as reactions can be serious. Whole walnuts are also a choking hazard for young children and should be served in an age-appropriate ground or paste form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.