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Whole walnut kernel Calories
Whole walnut kernel
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Whole walnut kernel (28 g) has 183 calories. That works out to 654 calories per 100 g. It contains 3.8 g of carbs, 4.3 g of protein, 18.3 g of fat and 1.9 g of fiber. Its 0.4 mg of Copper covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Whole walnut kernel Nutrition Facts
Selected: 1 ounce (medium) · 28 g
183
KCAL / 28G
Carbs
3.8g
· 1% DV
Protein
4.3g
· 9% DV
Fat
18.3g
· 23% DV
Fiber
1.9g
· 7% 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%
Whole walnut kernel nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.56 mg | 0% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 g | 9% |
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 oz of Whole walnut kernel?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 183 kcal |
| 10 piece (whole) | 15 g | 98 kcal |
| 1 cup (chopped) | 30 g | 196 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 1 pack (small) | 50 g | 327 kcal |
| 1 cup (half) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (whole) | 100 g | 654 kcal |
| 1 pack (large) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Whole walnut kernel
How many whole walnut kernels should you eat a day?
About a small handful—roughly 28 g—is a practical daily portion for many people. Whole walnut kernels are energy-dense, so measure a portion rather than eating straight from a large bag.
Are whole walnut kernels good for you?
Yes. Whole walnut kernels provide unsaturated fats, fiber, and plant compounds, making them a nutritious addition to meals and snacks. They support a balanced diet but are not a treatment or cure for disease.
Do whole walnut kernels help with weight loss?
They can fit into a weight-loss diet, but they do not cause weight loss on their own. Their fiber and fats can make a snack satisfying; keep the portion modest because walnuts are energy-dense.
How should you store whole walnut kernels?
Keep whole walnut kernels in an airtight container away from heat, light, and moisture. A cool pantry works for shorter storage; refrigerate them to help preserve their flavor for longer.
How can you tell if whole walnut kernels have gone bad?
Discard whole walnut kernels that smell like paint or stale oil, taste sharply bitter, or show mold or dampness. Fresh kernels have a mild, nutty aroma; don’t taste a suspicious kernel to check it.
Can you freeze whole walnut kernels?
Yes. Freeze whole walnut kernels in an airtight, freezer-safe container to protect them from moisture and odors. Take out only what you need, and avoid repeatedly thawing and refreezing them.
Should you soak whole walnut kernels before eating them?
No, soaking whole walnut kernels is not necessary for safety or nutrition. It softens their texture, which some people prefer; refrigerate soaked kernels and use them promptly.
Can you eat whole walnut kernels raw?
Yes, whole walnut kernels can be eaten raw straight from the package. They also work in salads, oatmeal, and baked goods; store any unused kernels promptly so their oils stay fresh.
How do you toast whole walnut kernels?
Toast whole walnut kernels in a dry skillet over medium-low heat, stirring often, or spread them on a baking sheet. Remove them as soon as they smell nutty, since they can burn quickly.
Should you remove the skin from whole walnut kernels?
No, you can eat the thin brown skin on whole walnut kernels. It contributes a slightly bitter, astringent taste; rubbing toasted kernels in a clean towel can remove some of it if you prefer a milder flavor.
Whole walnut kernel Vitamins & Minerals
Vitamins
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
Folate
27.44µg · 7% DV
Biotin
1.68µg · 6% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.95mg · 41% DV
Phosphorus
97mg · 14% DV
Magnesium
44mg · 10% DV
Potassium ⭐
123mg · 4% DV
Sodium
0.56mg · 0% DV
Whole walnut kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole walnut kernel
To burn the 183 calories in 1 ounce (medium) (28 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 Whole walnut kernel?
A whole walnut kernel is the edible part of the walnut, removed from its shell and left in one piece. It is eaten as a snack or added to porridge, yoghurt, salads and baking. Across many cuisines, walnuts also bring richness and crunch to sauces, stuffings and desserts; their mildly bitter edge works well with both sweet and savoury ingredients.
The texture is crisp, with a buttery taste that becomes more pronounced when toasted. Walnuts are energy-dense, with plenty of fat alongside some protein and fibre. Keep a modest handful on hand for snacking, or pair a few kernels with fruit or yoghurt for a more filling bite.
How Nutritious Is Whole walnut kernel?
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 Whole walnut kernel 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 Whole walnut kernel Contain Allergens?
Contains these allergens:
Which Diets Is Whole walnut kernel 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
Whole walnut kernel Fat Profile
SATURATED
1.71g
MONOUNSATURATED
2.49g
POLYUNSATURATED
13.22g
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.