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Walnut (quarter) Calories
Source of omega-3, plant protein, healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (quarter) of Walnut (quarter) (7 g) has 46 calories. That works out to 654 calories per 100 g. It contains 1 g of carbs, 1.1 g of protein, 4.6 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut (quarter) Nutrition Facts
Selected: 4 piece (quarter) · 7 g
46
KCAL / 7G
Carbs
1g
· 0% DV
Protein
1.1g
· 2% DV
Fat
4.6g
· 6% DV
Fiber
0.5g
· 2% 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 (quarter) nutrition facts table · 4 piece (quarter) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.14 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 1.1 g | 2% |
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 4 Pieces of Walnut (quarter)?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (quarter) | 7 g | 46 kcal |
| 1 piece (quarter) | 1.7 g | 11 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 8 piece (quarter) | 14 g | 92 kcal |
| 10 piece (quarter) | 17 g | 111 kcal |
| 1 serving (medium) | 28 g | 183 kcal |
| 1 cup (chopped) | 30 g | 196 kcal |
| 1 pack (medium) | 50 g | 327 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut (quarter)
Are walnuts good for you?
Yes, walnuts can be a nutritious addition to meals: they provide plant-based fats and protein, along with fiber. Add them to oatmeal, salads, or yogurt for crunch, but keep portions modest because walnuts are energy-dense.
Do walnuts really look like brains because they are good for your brain?
No—the resemblance is not evidence that walnuts improve brain function. Walnuts contain nutrients that support normal body functions, including those of the brain, but eating them has not been shown to prevent or cure brain disorders.
Should you soak walnuts before eating them?
No, soaking walnuts is not necessary. It softens their texture and may make them easier for some people to chew, but it is not required to make walnuts safe or nutritious. Eat soaked walnuts promptly rather than leaving them wet at room temperature.
How should you store shelled walnuts?
Store shelled walnuts in an airtight container in the refrigerator to slow their oils from turning rancid. Keep them away from heat, light, and moisture; if you buy a large amount, freezing is a good option.
Can you freeze walnuts?
Yes, walnuts freeze well. Seal them in an airtight, freezer-safe container or bag to protect them from moisture and odors. You can use them straight from the freezer in baking or let a portion thaw in the refrigerator.
How can you tell if walnuts have gone rancid?
Rancid walnuts often smell like old oil, paint, or crayons and taste sharply bitter or sour. Fresh walnuts have a mild, nutty smell and flavor. Discard walnuts that smell or taste rancid rather than trying to mask the flavor.
Can you eat the skin on walnuts?
Yes, the thin brown skin on walnut kernels is edible. It can taste slightly bitter or astringent, but there is no need to remove it. If the flavor is too strong, mix walnuts into dishes with fruit, grains, or yogurt.
Are raw walnuts better than roasted walnuts?
Both raw and roasted walnuts can fit into a healthy diet. Roasting brings out a toastier flavor, while dry-roasting without added salt or oil keeps them simple. Avoid walnuts with a rancid smell or a stale, unpleasant taste.
Do walnuts help with weight loss?
Walnuts are not a weight-loss food by themselves, but their fat, protein, and fiber can make a small portion satisfying. Because they are energy-dense, measure a serving instead of eating freely from a large bag.
Why do some walnuts taste bitter?
A mild bitterness can come from the walnut’s natural brown skin. A strong, unpleasant bitterness paired with a stale, paint-like smell suggests the oils have turned rancid; discard those walnuts and store fresh ones airtight and cold.
Walnut (quarter) Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
B1
0.02mg · 2% DV
Folate
6.86µg · 2% DV
Biotin
0.43µg · 1% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Phosphorus
24mg · 3% DV
Magnesium
11mg · 3% DV
Potassium ⭐
31mg · 1% DV
Sodium
0.14mg · 0% DV
Walnut (quarter) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (quarter)
To burn the 46 calories in 4 piece (quarter) (7 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 (quarter)?
Walnut quarters are pieces of walnut kernel, with a rich, earthy flavour and a tender bite. They can be eaten as a snack or added to porridge, salads, baked goods and savoury dishes. In many places, walnuts are also served with cheese and fruit or folded into sauces and grain dishes; a quick toast in a dry pan brings out their aroma.
They provide plant protein and fibre, and are notable for their omega-3 fats. Walnuts are energy-dense, so a small handful can add flavour and staying power to a meal. Try them with yoghurt, oats or fruit, or sprinkle a few over a salad for crunch.
How Nutritious Is Walnut (quarter)?
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 (quarter) 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 (quarter) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (quarter) 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 (quarter) Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.62g
POLYUNSATURATED
3.3g
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.