1 piece (whole) of Walnut (whole) (8 g) has 52 calories. That works out to 654 calories per 100 g. It contains 1.1 g of carbs, 1.2 g of protein, 5.2 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Walnut (whole)?

Walnut (whole) refers to the edible kernel of the walnut tree, served as intact pieces rather than chopped. Walnuts are grown in many regions and eaten both as a snack and as an ingredient in home cooking. Their rich, earthy flavour has a slight bitterness, while the ridged kernel gives a crisp bite; toasting brings out a deeper, nuttier aroma.

They are often eaten by the handful, scattered over porridge or salads, or used in baking and sauces. Walnuts are especially rich in fats, with plant protein and fibre as well, so a small portion can make a snack feel satisfying. Pair them with fruit or yoghurt, or add a few to a meal for extra crunch.

Walnut (whole) 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%

Walnut (whole) Vitamins & Minerals

Vitamins

0.54mg · 32% DV

0.34mg · 28% DV

Folate

98µg · 25% DV

Biotin

6.5µg · 22% DV

Minerals

Copper

2mg · 222% DV

Manganese

3mg · 130% DV

Phosphorus

346mg · 49% DV

Magnesium

158mg · 38% DV

How Nutritious Is Walnut (whole)?

Nutrient density

Very high

85/ 100

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

53/ 100

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.

Walnut (whole) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Walnut (whole)

To burn the 654 calories in 100 g:

🚶

162min

Walking (5 km/h)

🏃

67min

Running (8 km/h)

🚴

89min

Cycling

🏊

76min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Walnut (whole) 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 (whole) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Walnut (whole) 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 (whole) 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 Walnut (whole)

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Walnut (whole) vs WalnutSame calories per 100 g

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Walnut (whole) vs Almond75 kcal more per 100 g

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Walnut (whole) vs Sunflower seeds70 kcal more per 100 g

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Foods Similar to Walnut (whole)

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Walnut (whole)

How do you crack a whole walnut without crushing the kernel?

Use a nutcracker and apply steady pressure at the walnut’s seam, rather than squeezing hard in the middle. If the shell is stubborn, turn the walnut and try again from another angle; forcing it can break the kernel into small pieces.

How can you tell if a walnut has gone bad?

A spoiled walnut may smell like stale oil, paint, or crayons, and its taste can be sharply bitter. Discard walnuts that are moldy, damp, or sticky. Fresh walnut kernels should be dry and have a mild, nutty smell.

What is the best way to store walnuts?

Store walnuts in an airtight container away from heat, light, and moisture. Their natural oils can turn rancid faster in a warm pantry, so refrigerate them if you will not use them soon. Keep them sealed to prevent them absorbing other food odors.

Can you freeze walnuts?

Yes, walnuts freeze well. Seal them in an airtight freezer bag or container to protect them from moisture and odors. You can use small portions as needed; let a portion come to room temperature before eating or adding it to a recipe.

Why do walnuts taste bitter?

The thin brown skin on a walnut naturally tastes slightly bitter or astringent. A strong, unpleasant bitterness can instead signal that the walnut’s oils have gone rancid, especially if it also smells stale or paint-like; discard it if so.

Should you toast walnuts before adding them to a recipe?

No, toasting is not required, but it brings out walnut flavor and adds crunch. Toast the pieces briefly in a dry pan or oven, watching closely because their high oil content makes them burn quickly; cool them before mixing into batter.

Can you eat the skin on a walnut?

Yes, the thin brown skin on a walnut is edible. It contributes some of the walnut’s bitter, astringent flavor, so you can remove it if you dislike the taste, but it is not necessary to peel walnuts before eating them.

Do you need to soak walnuts before eating them?

No, walnuts do not need to be soaked before eating. Soaking softens their texture and changes the flavor, but it is not a necessary preparation step. If you do soak them, drain and eat them promptly rather than leaving them wet at room temperature.

Are walnuts good for your brain?

Walnuts provide alpha-linolenic acid, a plant-based omega-3 fat, as well as other nutrients, but eating them has not been shown to make someone smarter. They can be part of a varied eating pattern that supports overall health.

Can dogs eat walnuts?

It is best not to give dogs walnuts. Whole pieces can pose a choking risk, and moldy walnuts can contain toxins that are dangerous to dogs. If your dog has eaten a walnut and seems unwell, contact a veterinarian.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026