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Walnut with Coconut Calories
Rich in omega-3 and fiber, contains healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnut with Coconut (30 g) has 201 calories. That works out to 670 calories per 100 g. It contains 4 g of carbs, 3.2 g of protein, 18.8 g of fat and 2.2 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.
Walnut with Coconut Nutrition Facts
Selected: 1 piece (medium) · 30 g
201
KCAL / 30G
Carbs
4g
· 1% DV
Protein
3.2g
· 6% DV
Fat
18.8g
· 24% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 6% · Fat 86%
Walnut with Coconut nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 201 kcal | |
| Total fat | 18.8 g | 24% |
| Saturated fat | 6.63 g | 33% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 3.2 g | 6% |
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 Medium Walnut with Coconut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 201 kcal |
| 1 tablespoon (chopped) | 12 g | 80 kcal |
| 1 piece (small) | 15 g | 101 kcal |
| 1 serving (medium) | 40 g | 268 kcal |
| 1 piece (large) | 50 g | 335 kcal |
| 1 serving (large) | 60 g | 402 kcal |
| 1 cup (chopped) | 80 g | 536 kcal |
| 100 g | 100 g | 670 kcal |
| 1 pack (whole) | 100 g | 670 kcal |
Calculated from 670 calories per 100 g.
Frequently Asked Questions About Walnut with Coconut
What is walnut with coconut?
Walnut with coconut is a snack or ingredient pairing walnuts with coconut, often shredded or in pieces. There is no single standard recipe: it may be a simple mix, a topping, or a coconut coating, depending on how it is prepared.
Is walnut with coconut a healthy snack?
Yes, walnut with coconut provides fiber and mostly unsaturated fats, and walnuts supply plant-based omega-3. It can be a nourishing snack, though it is energy-dense, so it works best as a deliberate snack rather than an unlimited nibble.
How do you make walnut with coconut at home?
To make walnut with coconut, combine walnut pieces with shredded coconut; use unsweetened coconut if you want to control added sugar. You can serve the mixture as it is or press the coconut onto the walnuts for a more coated finish.
How can you use walnut with coconut in baking?
Walnut with coconut works well in cookies, cakes, muffins, and dessert toppings. Stir the walnuts into the batter and add coconut where you want its texture to stand out; if the coconut is sweetened, reduce other added sweeteners.
Can you add walnut with coconut to oatmeal?
Yes, walnut with coconut makes a crunchy topping for oatmeal. Add it after cooking to preserve the texture, or stir it in near the end if you prefer the coconut to soften.
How should you store walnut with coconut?
Store walnut with coconut in an airtight container away from heat, light, and moisture. Refrigeration can help preserve the walnuts’ delicate oils, particularly in a warm kitchen; let a chilled portion come to room temperature before serving for fuller flavor.
Can you freeze walnut with coconut?
Yes, walnut with coconut can be frozen in a well-sealed, freezer-safe container. Keep moisture out and thaw only the amount you plan to use; sealing it again after thawing helps prevent the mixture from picking up odors or becoming stale.
Does walnut with coconut need to be toasted?
No, walnut with coconut can be eaten without toasting. Toasting can deepen the nutty flavor, but coconut browns faster than walnuts, so toast the mixture gently and watch it closely to prevent scorching.
How can you tell if walnut with coconut has gone bad?
Discard walnut with coconut if it smells sharply bitter, stale, or paint-like, tastes unpleasant, or shows mold. The walnuts’ oils can turn rancid, and moisture in the coconut can encourage spoilage.
Can walnut with coconut help with weight loss?
Walnut with coconut can fit into a weight-loss eating pattern, but it does not cause weight loss by itself. Its fat and fiber may make a snack satisfying, while large or frequent servings can add substantial energy.
Walnut with Coconut Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B6
0.14mg · 8% DV
Biotin
2.1µg · 7% DV
Folate
19.5µg · 5% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
0.81mg · 35% DV
Phosphorus
96mg · 14% DV
Magnesium
36mg · 9% DV
Potassium ⭐
144mg · 4% DV
Sodium
5.4mg · 0% DV
Walnut with Coconut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut with Coconut
To burn the 201 calories in 1 piece (medium) (30 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 with Coconut?
Walnut with Coconut brings together the rich, gently bitter flavour of walnuts and the fragrant, subtly sweet taste of coconut. It is a simple pairing rather than a dish tied to one particular region, and it can be enjoyed as a snack on its own or stirred into porridge, yoghurt or granola. The contrasting textures make it appealing both as a quick bite and as a topping.
This is an energy-dense choice, with plenty of fats and some fibre; walnuts also contribute plant-based omega-3 fats. A modest portion works well when you want something filling between meals. Pair it with fresh fruit or plain yoghurt, or use a small amount to add crunch and flavour to breakfast without making the bowl overly rich.
How Nutritious Is Walnut with Coconut?
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 with Coconut 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 Walnut with Coconut Contain Allergens?
Contains these allergens:
Which Diets Is Walnut with Coconut 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 with Coconut Fat Profile
SATURATED
6.63g
MONOUNSATURATED
4.74g
POLYUNSATURATED
7.08g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.