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Walnut pieces, chopped Calories
Omega-3 source, healthy fats, protein, fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Walnut pieces, chopped (14 g) has 92 calories. That works out to 654 calories per 100 g. It contains 1.9 g of carbs, 2.1 g of protein, 9.1 g of fat and 0.9 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut pieces, chopped Nutrition Facts
Selected: 2 tablespoon (medium) · 14 g
92
KCAL / 14G
Carbs
1.9g
· 1% DV
Protein
2.1g
· 4% DV
Fat
9.1g
· 12% DV
Fiber
0.9g
· 3% 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 pieces, chopped nutrition facts table · 2 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
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 2 Tablespoons of Walnut pieces, chopped?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 14 g | 92 kcal |
| 1 piece (small) | 2 g | 13 kcal |
| 1 tablespoon (small) | 7 g | 46 kcal |
| 0.25 cup (small) | 20 g | 131 kcal |
| 3 tablespoon (large) | 21 g | 137 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| ½ cup (medium) | 40 g | 262 kcal |
| 1 cup (whole) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut pieces, chopped
Are chopped walnuts a good source of omega-3?
Yes. Chopped walnuts provide alpha-linolenic acid (ALA), a plant-based omega-3 fat. ALA is different from the omega-3s found in oily fish, so walnuts do not replace fish as a source of those fats.
Do chopped walnuts really help your brain?
Chopped walnuts are nutritious, but eating them has not been shown to boost intelligence or act as a brain treatment. Their brain-like shape is a coincidence; their value comes from their unsaturated fats, ALA, and other nutrients.
How should you store chopped walnuts?
Store chopped walnuts in an airtight container away from heat and light. Because chopping exposes more surface area to air, the refrigerator is a good choice for keeping them fresh, especially if you will not use them soon.
Can you freeze chopped walnuts?
Yes, chopped walnuts freeze well. Seal them in an airtight, freezer-safe container to limit exposure to air and moisture, then take out only what you need; they can usually be added to cooking or baking without thawing.
Can you bake with chopped walnuts?
Yes, chopped walnuts work well in breads, muffins, cookies, and cakes. Fold them into the batter near the end so they stay evenly distributed, or scatter them on top for a crunchy finish.
Should you soak chopped walnuts before eating them?
No, soaking chopped walnuts is not necessary for safe eating or nutrition. Soaking softens them and can make their texture less crisp; if you do soak them, use them promptly rather than leaving them damp in storage.
Why do chopped walnuts taste bitter?
A mild bitterness can come from the thin brown skin on chopped walnuts and is normal. A strong, rancid, or paint-like smell and taste is different: it can indicate that the walnut oils have spoiled.
Are raw or toasted chopped walnuts better?
Both raw and toasted chopped walnuts can be enjoyed. Toasting brings out a stronger flavor and crunch, while raw walnuts keep their milder taste; toast them gently because the small pieces can burn quickly.
Are chopped walnuts good for weight loss?
Chopped walnuts can fit into a weight-loss eating plan, and their fat, protein, and fiber may help make a snack more satisfying. They are energy-dense, so adding large amounts on top of usual meals can work against that goal.
How can you tell if chopped walnuts have gone rancid?
Rancid chopped walnuts often smell sharp, stale, or like paint, and may taste unpleasantly bitter. Discard them if you notice these signs or visible mold; do not try to mask an off flavor by toasting them.
Walnut pieces, chopped Vitamins & Minerals
Vitamins
Biotin
2.66µg · 9% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.48mg · 21% DV
Phosphorus
48mg · 7% DV
Magnesium
22mg · 5% DV
Potassium ⭐
62mg · 2% DV
Sodium
0.28mg · 0% DV
Walnut pieces, chopped Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut pieces, chopped
To burn the 92 calories in 2 tablespoon (medium) (14 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 pieces, chopped?
Walnut pieces, chopped are the edible kernels of the walnut tree, cut into coarse pieces. Walnuts are grown in many regions, including Central Asia, where the tree is thought to have originated, and are eaten as a snack or used as an ingredient in both savoury and sweet dishes.
Their gently bitter, earthy flavour and crisp bite work well scattered over porridge, salads and roasted vegetables, or folded into cakes and breads. In Turkey, walnuts are also enjoyed at breakfast and used in dishes such as muhammara and walnut noodles. They are rich in fats and also provide protein and fibre, so a little adds plenty of richness. For an easy portion, use about two medium tablespoons (14 g) over yoghurt or fruit.
How Nutritious Is Walnut pieces, chopped?
Nutrient density
Very high
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
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 pieces, chopped 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 pieces, chopped Contain Allergens?
Contains these allergens:
Which Diets Is Walnut pieces, chopped Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Walnut pieces, chopped Fat Profile
SATURATED
0.85g
MONOUNSATURATED
1.25g
POLYUNSATURATED
6.61g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.