Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Raw walnut Calories
Omega-3 source, healthy fats, antioxidants
In season: Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Raw walnut (30 g) has 196 calories. That works out to 654 calories per 100 g. It contains 4.1 g of carbs, 4.6 g of protein, 19.6 g of fat and 2 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Raw walnut?
Raw walnuts are the edible kernels of the walnut tree, eaten without roasting. They’re a familiar snack in many places and are also chopped into cakes, breads and savoury dishes. Try them over porridge or yoghurt, in salads, or alongside fruit and cheese; their rich flavour works in both sweet and savoury cooking.
Their texture is crisp with a slightly bitter, earthy taste, and the ridged kernels can soften if left exposed to air. Walnuts are energy-dense and provide mostly unsaturated fats, along with fibre and plant-based omega-3. A small handful adds crunch and richness to a meal; store the rest sealed in a cool place to keep them fresh.
Raw walnut Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 5% DV
Protein
15.2g
· 30% DV
Fat
65.2g
· 84% DV
Fiber
6.7g
· 24% 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%
Raw walnut Vitamins & Minerals
Vitamins
B6
0.54mg · 32% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Biotin
6µg · 20% DV
Minerals
Copper
2mg · 222% DV
Manganese
3mg · 130% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
How Nutritious Is Raw walnut?
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.
Raw walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw walnut
To burn the 654 calories in 100 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.
Is Raw walnut 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 Raw walnut Contain Allergens?
Contains these allergens:
Which Diets Is Raw walnut 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
Raw walnut 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).
Compare Raw walnut
Foods Similar to Raw walnut
Frequently Asked Questions About Raw walnut
Are raw walnuts good for you?
Yes, raw walnuts are a nutrient-dense food that provides plant-based omega-3 fat and antioxidant compounds. Their mild flavor makes them easy to add to meals, though they are also a common tree-nut allergen.
How many raw walnuts should you eat a day?
A small handful, about 30 grams, is a practical daily portion for many people. Measure the portion if you tend to snack from the bag, since it is easy to eat more than intended.
Are raw walnuts better than roasted walnuts?
Neither is automatically better: raw walnuts have a softer texture, while roasting gives them a toastier flavor. Dry-roasting can be a useful option if you want more flavor without adding oil or salt.
How should you store raw walnuts?
Keep raw walnuts in an airtight container away from heat, light, and strong-smelling foods. The refrigerator helps preserve freshness, and the freezer is useful for longer storage because walnut oils can develop stale flavors over time.
Do raw walnuts need to be soaked before eating?
No, soaking raw walnuts is not necessary; they can be eaten as they are. Soaking softens them and may reduce their slight bitterness, but drain and use them promptly rather than storing them wet.
Why do raw walnuts taste bitter?
The thin brown skin on a raw walnut can taste slightly bitter, which is normal. A harsh, paint-like or sour smell, especially with a rancid taste, suggests the walnut has gone stale and should be discarded.
Can you eat the skin on raw walnuts?
Yes, the thin skin on raw walnuts is edible and does not need to be removed. It contributes some of the walnut’s characteristic bitter flavor and contains plant compounds, so peeling it is mainly a matter of preference.
Should you wash raw walnuts before eating them?
Usually not, especially if the raw walnuts are already shelled and ready to eat. Washing adds moisture that can encourage mold during storage; if you rinse them, dry them thoroughly and eat them soon.
Can raw walnuts help lower cholesterol?
Raw walnuts can support heart-healthy eating when they replace foods higher in saturated fat, thanks in part to their unsaturated fats. They are not a treatment for high cholesterol, and they should not replace prescribed medication.
Are raw walnuts safe for dogs to eat?
Raw walnuts are not a good treat for dogs: they are high in fat, can cause digestive upset, and large pieces may pose a choking risk. Moldy walnuts are particularly dangerous, so keep them out of a dog’s reach.
Have another question about Raw walnut?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.