1 piece (medium) of Walnut kernel (30 g) has 196 calories. That works out to 654 calories per 100 g. It contains 4.1 g of carbs, 4.6 g of protein, 19.6 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.

What is Walnut kernel?

Walnut kernel is the edible, pale, folded part inside the hard shell of the walnut, a tree nut cultivated widely across Europe, Asia and elsewhere. Its rich, slightly earthy flavour and crisp, crinkled texture make it easy to use whole, chopped or ground. It is eaten as a snack and commonly added to porridge, salads, baked goods and savoury dishes; it also works well on a cheese board.

Walnut kernels are rich in fats and provide plant-based omega-3, along with fibre and protein, so a small portion brings plenty of flavour and energy. Pair them with fruit or yogurt, or toast them briefly to deepen their taste. Because their oils can turn rancid, keep them sealed in a cool place.

Walnut kernel Nutrition Facts

Selected: 100 g

654

KCAL / 100G

Carbs

13.7g

· 5% DV

Protein

15.2g

· 30% DV

Fat

65.2g

· 84% DV

Fiber

6.7g

· 24% 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 kernel Vitamins & Minerals

Vitamins

0.54mg · 32% DV

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

How Nutritious Is Walnut kernel?

Nutrient density

Very high

85/ 100

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

53/ 100

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.

Walnut kernel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Walnut kernel

To burn the 654 calories in 100 g:

🚶

162min

Walking (5 km/h)

🏃

67min

Running (8 km/h)

🚴

89min

Cycling

🏊

76min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

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).

Compare Walnut kernel

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Walnut kernel vs WalnutSame calories per 100 g

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Walnut kernel vs Sunflower seeds70 kcal more per 100 g

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Foods Similar to Walnut kernel

🥜

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567 kcal

🥜

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🥜

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🥥

Grated coconut

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Raw walnut

654 kcal

Frequently Asked Questions About Walnut kernel

Are walnut kernels good for your brain?

Walnut kernels provide unsaturated fats and antioxidant compounds, and their folded shape has long been associated with the brain. They can be part of a balanced diet, but eating walnuts has not been shown to boost intelligence or treat brain conditions.

How many walnut kernels should you eat a day?

A small handful is a practical everyday portion for many people. Walnut kernels are energy-dense, so portioning them into a bowl rather than eating straight from a large bag makes it easier to avoid eating more than intended.

Do walnut kernels have the same omega-3 as fish?

No. Walnut kernels contain ALA, a plant-based omega-3, while oily fish supplies EPA and DHA. The body can convert some ALA into those forms, but the conversion is limited, so walnuts are not a direct nutritional substitute for fish.

How should you store walnut kernels to keep them fresh?

Keep walnut kernels in an airtight container away from heat, light, and moisture. Because their oils can turn rancid, refrigeration is useful for longer storage. Discard them if they smell sharp, paint-like, or taste unpleasantly bitter.

Can you freeze walnut kernels?

Yes, walnut kernels freeze well when sealed in an airtight freezer-safe bag or container. Remove only what you need, since repeated thawing and refreezing can affect their texture and expose their oils to air.

Can you eat the skin on walnut kernels?

Yes, the thin brown skin on walnut kernels is edible. It can taste slightly bitter, so removing it is a matter of preference rather than a safety requirement; most recipes use the kernels with the skin on.

Do walnut kernels need to be soaked before eating?

No, soaking walnut kernels is not necessary. Soaking softens them and may mellow their flavor, but it also changes their texture; refrigerate soaked walnuts and use them promptly rather than leaving them damp at room temperature.

Are walnut kernels safe to eat raw?

Yes, raw walnut kernels are safe to eat when they are fresh and properly stored. You can also toast them briefly to deepen their flavor, but avoid scorching them, which can make their natural oils taste bitter.

Can walnut kernels help lower cholesterol?

Walnut kernels can support heart-healthy eating because their unsaturated fats can replace foods higher in saturated fat. They are not a cholesterol-lowering treatment, so people taking medication should continue following their clinician’s advice.

Why do walnut kernels taste bitter?

A mild bitter note can come from the thin skin on fresh walnut kernels. Strong bitterness paired with a sharp or paint-like smell usually means the oils have gone rancid, so discard those kernels rather than trying to mask the taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026