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Walnut (large) Calories
Rich in omega-3, healthy fats, antioxidants, magnesium, and fiber
CALORIES
GI
POTASSIUM
FIBER
Walnut (large) Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 8%
Protein
15.2g
· 9%
Fat
65.2g
· 83%
Fiber
6.7g
Walnut (large) Vitamins & Minerals
Vitamins
B6
0.54mg · 32% DV
Biotin
9.5µg · 32% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Minerals
Copper
2mg · 222% DV
Manganese
3mg · 130% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
Walnut (large) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Walnut (large) 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 (large) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (large) 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 (large) 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 (large)
Walnut (large) — Frequently Asked Questions
What is the best way to store large walnuts to keep them fresh?
Walnuts keep best in an airtight container away from heat, light, and moisture. Because they are high in fat, shelled walnuts can turn rancid faster at room temperature, so refrigeration is a good option.
Can walnuts be frozen?
Yes, walnuts freeze well and this is one of the best ways to extend freshness. You can use them straight from the freezer in oatmeal, baking, or salads.
Why do walnuts sometimes taste bitter?
Bitterness often comes from the thin skin around the walnut or from oils starting to oxidize with age. Light toasting can mellow the flavor, but very old walnuts may simply be past their best.
Does toasting walnuts reduce their nutritional value?
Light toasting mainly changes flavor and texture, but prolonged high heat can damage delicate fats and reduce some heat-sensitive nutrients. Gentle, brief toasting is usually the better approach.
Are walnuts better before or after a workout?
Walnuts are rich in fat, so they may feel heavy right before exercise for some people. They often work better after training or as part of a meal with fruit, yogurt, or oats.
Do walnuts cause weight gain if eaten at night?
Eating walnuts at night does not automatically cause weight gain. What matters more is your total intake over the day and portion size, since walnuts are energy-dense.
What foods pair well with walnuts?
Walnuts pair especially well with yogurt, oats, fruit, leafy salads, and whole grains. Combining them with these foods can make a snack or meal more satisfying and varied in texture.
Are walnuts healthier than almonds?
Neither is universally better; they have different nutrient profiles, textures, and culinary uses. Walnuts are often chosen for their distinctive flavor and fat profile, while almonds may suit other preferences better.
Who should be careful with walnuts?
Anyone with a tree nut allergy should avoid walnuts unless a clinician has advised otherwise. In sensitive individuals, even small amounts can trigger serious reactions.
Should walnuts be soaked before eating?
Walnuts can be eaten as they are; soaking is optional, not necessary. Some people prefer soaked walnuts for a softer texture or milder taste, but there is no need to soak them for basic nutrition.
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Nutrition data compiled from USDA FoodData Central and scientific sources.