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Walnut (small amount) Calories
Omega-3 source, healthy fats, small amount
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (small) of Walnut (small amount) (15 g) has 98 calories. That works out to 654 calories per 100 g. It contains 2.1 g of carbs, 2.3 g of protein, 9.8 g of fat and 1 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut (small amount) Nutrition Facts
Selected: 5 piece (small) · 15 g
98
KCAL / 15G
Carbs
2.1g
· 1% DV
Protein
2.3g
· 5% DV
Fat
9.8g
· 13% DV
Fiber
1g
· 4% 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 amount) nutrition facts table · 5 piece (small) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 0.91 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 2.3 g | 5% |
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 5 Pieces of Walnut (small amount)?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (small) | 15 g | 98 kcal |
| 1 tablespoon (chopped) | 8 g | 52 kcal |
| 3 piece (extra small) | 9 g | 59 kcal |
| 2 tablespoon (chopped) | 16 g | 105 kcal |
| 1 serving (medium) | 28 g | 183 kcal |
| 1 ounce (medium) | 28 g | 183 kcal |
| 10 piece (medium) | 30 g | 196 kcal |
| 20 piece (large) | 60 g | 392 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut (small amount)
How many walnuts should you eat a day?
A small portion is enough for most people: the listed typical serving is about 15 g, or five small pieces. Add walnuts to breakfast or a snack rather than eating freely from a large bag, since portions can quickly add up.
Are walnuts good for your brain?
Walnuts contain omega-3 fats and other unsaturated fats, but eating them has not been shown to boost memory or prevent brain disease. They can be part of a balanced eating pattern, not a stand-alone brain treatment.
Do walnuts need to be refrigerated?
Walnuts do not have to be refrigerated if you will use them soon and keep them in a cool, dry, airtight place. Refrigeration helps preserve shelled walnuts, while freezing is useful for longer storage and helps slow their oils from turning rancid.
Can walnuts go bad, and how can you tell?
Yes. Discard walnuts that smell like old oil, paint, or crayons, taste sharply bitter, or show mold. Fresh walnut pieces should smell mild and taste pleasantly nutty; dampness or mold inside a shell is also a reason to throw them away.
Should you soak walnuts before eating them?
No, soaking walnuts is not necessary. It softens their texture, which some people prefer, but does not make them essential to soak for safe eating. If you soak them, keep them refrigerated and eat them promptly.
Can you eat the skin on walnuts?
Yes, the thin brown skin on a walnut is edible. It contributes some of the walnut’s bitter, astringent taste, so you can leave it on or rub it off after briefly warming the nuts if you prefer a milder flavor.
Are raw or roasted walnuts healthier?
Both can be nutritious, but raw walnuts avoid the extra heat exposure of roasting. If you roast them, use gentle heat and stop before they darken or smell burnt; high heat and prolonged roasting can damage their delicate oils.
Do walnuts help lower cholesterol?
Walnuts can support heart-healthy eating because they provide unsaturated fats, and replacing foods rich in saturated fat with walnuts may help improve cholesterol levels. They do not replace prescribed treatment or make up for an otherwise unbalanced diet.
Can dogs eat walnuts?
It is best not to give walnuts to dogs. They can be a choking hazard, are rich in fat, and moldy walnuts may contain toxins that are dangerous to dogs. Contact a veterinarian if your dog eats moldy walnuts or becomes unwell.
Do walnuts help you sleep?
Walnuts contain compounds involved in normal sleep processes, but eating them has not been established as a reliable way to fall asleep or treat insomnia. If you enjoy them, have a small portion as part of an evening snack rather than relying on them as a sleep remedy.
Walnut (small amount) Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
Biotin
1.35µg · 5% DV
B1
0.05mg · 4% DV
Folate
14.7µg · 4% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.51mg · 22% DV
Phosphorus
52mg · 7% DV
Magnesium
24mg · 6% DV
Potassium ⭐
66mg · 2% DV
Sodium
0.3mg · 0% DV
Walnut (small amount) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut (small amount)
To burn the 98 calories in 5 piece (small) (15 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 amount)?
Walnut (small amount) refers to the edible kernel of the walnut tree, usually eaten raw or added to other foods. Walnuts have long featured in cooking across their growing regions, from the Mediterranean and Middle East to Europe and North America.
Their gently bitter, earthy flavour and crisp bite work well in porridge, yoghurt, salads and baked goods; they are also enjoyed on their own as a snack. Walnuts are rich in fats and provide plant-based omega-3, so even a modest portion adds plenty of richness and energy. Sprinkle a few chopped pieces over fruit or a salad when you want crunch without making it the main event.
How Nutritious Is Walnut (small amount)?
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 amount) 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 amount) Contain Allergens?
Contains these allergens:
Which Diets Is Walnut (small amount) 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 amount) Fat Profile
SATURATED
0.91g
MONOUNSATURATED
1.34g
POLYUNSATURATED
7.08g
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.