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Walnut (pulp removed) Calories
Source of omega-3 fatty acids, copper, and manganese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Walnut (pulp removed) (28 g) has 185 calories. That works out to 654 calories per 100 g. It contains 3.9 g of carbs, 4.3 g of protein, 18.5 g of fat and 1.9 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut (pulp removed) Nutrition Facts
Selected: 1 ounce (medium) · 28.35 g
185
KCAL / 28.35G
Carbs
3.9g
· 1% DV
Protein
4.3g
· 9% DV
Fat
18.5g
· 24% DV
Fiber
1.9g
· 7% 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 (pulp removed) nutrition facts table · 1 ounce (medium) (28.35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.57 mg | 0% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 g | 9% |
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 oz of Walnut (pulp removed)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.4 g | 185 kcal |
| 1 piece (half) | 2 g | 13 kcal |
| 4 piece (small) | 8 g | 52 kcal |
| 7 piece (medium) | 14 g | 92 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 0.25 cup (chopped) | 30 g | 196 kcal |
| ½ cup (chopped) | 59 g | 386 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (chopped) | 117 g | 765 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut (pulp removed)
How should you store walnuts with the pulp removed?
Store walnuts with the pulp removed in an airtight, light-proof container in a cool, dry place. Their exposed oils can turn rancid faster than those in whole walnuts, so refrigerate or freeze them if you will not use them soon.
How can you tell if walnuts with the pulp removed have gone bad?
Walnuts with the pulp removed may be rancid if they smell sour, sharp, or like paint, or taste distinctly bitter. Fresh walnuts have a mild, nutty aroma; discard rancid ones rather than trying to mask their flavor.
Do walnuts with the pulp removed need to be soaked before eating?
No, walnuts with the pulp removed do not need soaking before you eat them. Soaking softens their texture, which some people prefer, but it is optional; if you soak them, keep them refrigerated and discard the soaking water.
Are walnuts with the pulp removed good for your brain?
Walnuts with the pulp removed provide plant-based omega-3 fats, which can be part of a brain-supportive eating pattern. They are not proven to boost intelligence or act as a stand-alone memory remedy.
Do walnuts with the pulp removed cause weight gain?
Walnuts with the pulp removed do not automatically cause weight gain, but their energy density makes portions easy to overdo. Pairing a small handful with fruit or yogurt can make a snack more filling without eating straight from the bag.
Can you freeze walnuts with the pulp removed?
Yes, walnuts with the pulp removed freeze well. Seal them in an airtight container or freezer bag, ideally in portions you can use at once, and thaw only what you need to avoid repeated temperature changes.
Is the brown skin on walnuts with the pulp removed safe to eat?
Yes, the thin brown skin on walnuts with the pulp removed is edible. It can taste slightly bitter, but there is no need to peel it off; eat the walnut whole or chop it into a dish.
Are raw or roasted walnuts with the pulp removed healthier?
Both raw and roasted walnuts with the pulp removed can fit into a healthy diet. Roasting brings out their flavor, but prolonged or very high heat can damage the delicate oils, so roast them briefly and gently.
How many walnuts with the pulp removed should you eat in a day?
A small handful of walnuts with the pulp removed is a practical daily portion for many people. Their richness makes it easy to eat more than intended, so measure out a portion and add it to a meal or snack.
Why do walnuts with the pulp removed taste bitter?
Walnuts with the pulp removed can taste bitter when their oils have oxidized during long or warm storage. A strong, stale or paint-like smell is another warning sign; fresh walnuts should taste mildly nutty, not sharply bitter.
Walnut (pulp removed) Vitamins & Minerals
Vitamins
Biotin
5.39µg · 18% DV
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
Folate
27.78µg · 7% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.97mg · 42% DV
Phosphorus
98mg · 14% DV
Magnesium
45mg · 11% DV
Potassium ⭐
125mg · 4% DV
Sodium
0.57mg · 0% DV
Walnut (pulp removed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (pulp removed)
To burn the 185 calories in 1 ounce (medium) (28.35 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 (pulp removed)?
Walnuts with the pulp removed are the edible kernels of the walnut tree, a familiar nut with a rich, slightly bitter flavour and a crisp bite. They’re eaten by the handful, added to porridge and salads, or used in baking; in many places, they’re also paired with cheese, fruit or honey. Their firm texture works well both whole and chopped.
Walnuts are energy-dense and rich in fats, with fibre and plant-based omega-3 fatty acids too. A small handful makes an easy snack, while a few pieces add crunch to yoghurt or a salad. Their full flavour also pairs nicely with sweet ingredients, so you can use them to add texture without relying on extra sugar.
How Nutritious Is Walnut (pulp removed)?
Nutrient density
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 (pulp removed) 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 (pulp removed) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (pulp removed) 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 (pulp removed) Fat Profile
SATURATED
1.74g
MONOUNSATURATED
2.53g
POLYUNSATURATED
13.37g
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.