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Walnut Oil (Cold-Pressed) Calories
Rich in omega-3, cold-pressed natural oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Walnut Oil (Cold-Pressed) (14 g) has 119 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.5 g of fat and 0 g of fiber. Its 2.7 mg of Vitamin E covers 18% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Walnut Oil (Cold-Pressed) Nutrition Facts
Selected: 1 tablespoon (medium) · 13.5 g
119
KCAL / 13.5G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13.5g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Walnut Oil (Cold-Pressed) nutrition facts table · 1 tablespoon (medium) (13.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 Tablespoon of Walnut Oil (Cold-Pressed)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.5 g | 119 kcal |
| 1 teaspoon (small) | 4.5 g | 40 kcal |
| 1 tablespoon (small) | 10 g | 88 kcal |
| 1 tablespoon (large) | 15 g | 133 kcal |
| 2 tablespoon (large) | 27 g | 239 kcal |
| 100 g | 100 g | 884 kcal |
| 1 cup (large) | 218 g | 1927 kcal |
| 1 bottle (medium) | 250 g | 2210 kcal |
| 1 bottle (large) | 500 g | 4420 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Walnut Oil (Cold-Pressed)
What is walnut oil used for?
Walnut oil is most often used in salad dressings, dips and as a finishing oil for cooked dishes. Its nutty aroma pairs well with leafy greens, grains and cheese. Add it near serving time to preserve more of its delicate flavor.
Can you cook with walnut oil?
Yes, you can use walnut oil for gentle cooking, but high heat can dull its flavor and may make cold-pressed oil smoke. It works better for light sautéing or baking than for prolonged, high-temperature cooking.
Is walnut oil good for frying?
No, walnut oil is not a good choice for deep-frying. Cold-pressed walnut oil has a relatively low smoke point compared with many frying oils, and its delicate flavor can deteriorate with intense heat. Use it in dressings or finish dishes with it instead.
Does walnut oil taste like walnuts?
Yes, walnut oil has a distinct, rich, nutty flavor that can be mildly sweet. Cold-pressed walnut oil usually has a more noticeable aroma. Start with a small amount in a dressing or over vegetables so it does not overpower other flavors.
Can walnut oil replace olive oil?
Yes, walnut oil can replace olive oil in some dressings and other low-heat recipes. It has a stronger, more distinctly nutty taste, so the swap changes the flavor; it is not the best substitute when a recipe depends on olive oil's taste or high-heat performance.
Should walnut oil be refrigerated after opening?
Yes, refrigerate walnut oil after opening, with the cap tightly closed and the bottle protected from light. Its polyunsaturated fats are prone to oxidation, and cool, dark storage helps slow rancidity. Let a small serving warm briefly if you prefer a less chilled flavor.
How can you tell if walnut oil has gone rancid?
Rancid walnut oil may smell sharp, stale or like paint, and its taste can turn unpleasantly bitter. Fresh oil should smell gently nutty. If the odor or flavor seems off, discard it rather than trying to mask it in a recipe.
Does walnut oil contain omega-3?
Yes, walnut oil contains alpha-linolenic acid, a plant-based omega-3 fatty acid. It is not the same as the EPA and DHA found in oily fish, so walnut oil is not a direct nutritional substitute for fish oil.
Is walnut oil good for heart health?
Walnut oil provides unsaturated fats, and using it in place of saturated fats can support a heart-healthy eating pattern. It does not by itself prevent heart disease or treat high cholesterol; the overall diet and lifestyle matter.
Can you bake with walnut oil?
Yes, walnut oil can be used in some baked goods, especially recipes where a nutty flavor complements the other ingredients. It is not an ideal choice when the recipe requires prolonged high heat or a neutral-tasting oil, so consider the flavor before swapping it in.
Walnut Oil (Cold-Pressed) Vitamins & Minerals
Vitamins
Vitamin E
2.7mg · 18% DV
Vitamin K
2.03µg · 2% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Copper
0mg · 0% DV
Zinc
0.01mg · 0% DV
Iron
0.01mg · 0% DV
Manganese
0mg · 0% DV
Potassium ⭐
0.14mg · 0% DV
Sodium
0mg · 0% DV
Walnut Oil (Cold-Pressed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Oil (Cold-Pressed)
To burn the 119 calories in 1 tablespoon (medium) (13.5 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 Oil (Cold-Pressed)?
Walnut oil (cold-pressed) is made by pressing walnut kernels without high heat, preserving their distinctive, gently sweet, nutty aroma. It is used in walnut-growing regions, including parts of Europe, and is valued in kitchens worldwide as a finishing oil. Its flavour works especially well in leafy salads, grain dishes and over cooked vegetables; a little can also enrich a dressing or dip. Rather than using it for prolonged high-heat cooking, add it near the end so its delicate aroma remains. Nutritionally, it is almost entirely fat and is notable for its omega-3 content. For a lighter dressing, combine a small pour with lemon juice or vinegar.
How Nutritious Is Walnut Oil (Cold-Pressed)?
Nutrient density
Medium
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
Low
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 Oil (Cold-Pressed) 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 Oil (Cold-Pressed) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Oil (Cold-Pressed) 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 Oil (Cold-Pressed) Fat Profile
SATURATED
1.22g
MONOUNSATURATED
3.11g
POLYUNSATURATED
8.91g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.