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Walnut kernel Calories
Omega-3 source, healthy fats, antioxidants
CALORIES
GI
POTASSIUM
FIBER
Walnut kernel Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 8%
Protein
15.2g
· 9%
Fat
65.2g
· 83%
Fiber
6.7g
Walnut kernel 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 kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Walnut kernel 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 kernel Contain Allergens?
Contains these allergens:
Which Diets Is Walnut kernel 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 kernel 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 kernel
Walnut kernel — Frequently Asked Questions
How many calories are in walnut kernels?
Walnut kernels provide 654 calories per 100 g. They are energy-dense, so portion size can make a meaningful difference to calorie intake.
How much protein is in walnuts?
Walnut kernels contain 15.2 g of protein per 100 g. They are a plant-based source of protein.
Are walnut kernels low in carbohydrates?
Walnut kernels contain 13.7 g of carbohydrates per 100 g. The same amount provides 6.7 g of fiber.
Are walnuts suitable for a keto diet?
Yes, walnut kernels are compatible with a keto diet. Per 100 g, they contain 65.2 g of fat and 13.7 g of carbohydrates.
What is the glycemic index of walnuts?
Walnut kernels have a glycemic index of 15. This is considered a low glycemic index value.
Do walnuts raise blood sugar quickly?
With a glycemic index of 15, walnuts are a low-GI food. However, the amount eaten still affects total carbohydrate intake.
Are walnuts a good source of fiber?
Walnut kernels provide 6.7 g of fiber per 100 g. They also contain 15.2 g of protein and 65.2 g of fat per 100 g.
Are walnut kernels vegan and gluten-free?
Yes, walnut kernels are compatible with vegan and gluten-free diets. They also fit vegetarian, pescatarian, paleo, Mediterranean, flexitarian, omnivore, and keto eating patterns.
Are walnuts high in fat?
Yes, walnut kernels contain 65.2 g of fat per 100 g. Their high fat content contributes to their 654 calories per 100 g.
Are walnut kernels a tree nut allergen?
Yes, walnut kernels are classified as a tree nut allergen. They may not be suitable for people with tree nut allergies.
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Nutrition data compiled from USDA FoodData Central and scientific sources.