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Walnut (small) Calories
Walnut (small)
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Walnut (small) (5 g) has 33 calories. That works out to 654 calories per 100 g. It contains 0.7 g of carbs, 0.8 g of protein, 3.3 g of fat and 0.3 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut (small) Nutrition Facts
Selected: 1 piece (small) · 5 g
33
KCAL / 5G
Carbs
0.7g
· 0% DV
Protein
0.8g
· 2% DV
Fat
3.3g
· 4% DV
Fiber
0.3g
· 1% 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 (small) nutrition facts table · 1 piece (small) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.1 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.8 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 1 Walnut (small)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 5 g | 33 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 5 piece (small) | 25 g | 164 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 1 pack (small) | 30 g | 196 kcal |
| 10 piece (small) | 50 g | 327 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut (small)
Are walnuts good for you?
Yes, walnuts are a nutritious food, providing mostly unsaturated fats along with fibre and other nutrients. They can fit into a balanced eating pattern, but eating walnuts does not by itself prevent or treat disease.
How many walnuts should you eat a day?
There is no single daily amount that suits everyone. A practical approach is to portion walnuts rather than eating straight from a large bag, since they are energy-dense and easy to snack on in quantity.
Do walnuts need to be soaked before eating?
No, walnuts do not need soaking; they are safe to eat as they are. Soaking is optional and softens their texture and can mellow the flavour. Refrigerate soaked walnuts and eat them promptly because added moisture can speed spoilage.
Can you eat the skin on walnuts?
Yes, the thin brown skin on a walnut is edible. It can taste a little bitter, which is normal; you can rub it off if you prefer a milder flavour, but there is no need to peel walnuts before eating.
How should you store walnuts?
Store walnuts in an airtight container away from heat, light and moisture. Because their oils can turn rancid, keep them in the refrigerator if your kitchen is warm or you will not use them soon.
Can you freeze walnuts?
Yes, walnuts freeze well. Put them in an airtight, freezer-safe container or bag to protect them from moisture and odours. You can use them straight from the freezer in baking or let them thaw before serving.
Why do walnuts look like a brain?
A walnut’s folded shape resembles a brain, but that resemblance does not mean it has a special brain-enhancing effect. Walnuts can be part of a nutritious diet, but they are not a treatment for memory problems.
Do walnuts go bad?
Yes, walnuts can go rancid because they contain plenty of natural oil. Discard them if they smell like old oil, paint or crayons, taste sharply bitter, or show mould; do not try to mask the flavour in a recipe.
Can you roast walnuts?
Yes, roasting walnuts brings out a deeper, toastier flavour. Spread them in a single layer and check them often, since their oils make them prone to burning; let them cool before storing so trapped steam does not soften them.
Can dogs eat walnuts?
No, it is best not to give dogs walnuts. Whole walnuts can cause choking or intestinal blockage, and mouldy walnuts may contain toxins that are dangerous to dogs. Contact a veterinarian if your dog has eaten mouldy walnuts or becomes unwell.
Walnut (small) Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
Folate
4.9µg · 1% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
17mg · 2% DV
Magnesium
7.9mg · 2% DV
Potassium ⭐
22mg · 1% DV
Sodium
0.1mg · 0% DV
Walnut (small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (small)
To burn the 33 calories in 1 piece (small) (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 (small)?
A small walnut is the edible kernel of a walnut tree, enclosed in a hard shell; “small” generally refers to the piece or serving size. Walnuts are grown in temperate regions and used widely in home cooking. Their earthy, slightly bitter flavour and crisp, ridged texture work well eaten by the handful, stirred into porridge, or added to salads, baked goods and savoury dishes.
Walnuts are rich in fat, with some fibre and plant protein, so even a small portion is satisfying and energy-dense. Pair one with fruit or yoghurt for a simple snack, or chop it over a salad for crunch. Toasting briefly in a dry pan can deepen its flavour; keep the heat gentle so it does not scorch.
How Nutritious Is Walnut (small)?
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 (small) 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 Walnut (small) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (small) 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 (small) Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.45g
POLYUNSATURATED
2.36g
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.