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Walnuts Calories
Source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Walnuts Nutrition Facts
Selected: 100 g
654
KCAL / 100G
Carbs
13.7g
· 8%
Protein
15.2g
· 9%
Fat
65.2g
· 83%
Fiber
6.7g
Walnuts Vitamins & Minerals
Vitamins
Biotin
19µg · 63% DV
B6
0.54mg · 32% DV
B1
0.34mg · 28% DV
Folate
98µg · 25% DV
Minerals
Copper
2mg · 222% DV
Manganese
3mg · 130% DV
Phosphorus
346mg · 49% DV
Magnesium
158mg · 38% DV
Walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Walnuts 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 Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Walnuts 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
Walnuts Fat Profile
SATURATED
6.13g
MONOUNSATURATED
8.93g
POLYUNSATURATED
47.17g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Foods Similar to Walnuts
Walnuts — Frequently Asked Questions
How many calories are in walnuts?
Walnuts provide 654 calories per 100 grams. They are energy-dense, so portion size matters.
Are walnuts a good source of protein?
Yes, walnuts contain 15.2 grams of protein per 100 grams. They can contribute plant-based protein to the diet.
Do walnuts contain a lot of carbs?
Walnuts have 13.7 grams of carbohydrates per 100 grams. Compared with their fat content, their carb content is relatively low.
Are walnuts high in fat?
Yes, walnuts contain 65.2 grams of fat per 100 grams. That makes them a high-fat food choice.
Do walnuts have fiber?
Yes, walnuts provide 6.7 grams of fiber per 100 grams. Fiber can make them a more filling snack option.
What is the glycemic index of walnuts?
The glycemic index of walnuts is 15. This indicates a low glycemic impact.
Are walnuts keto-friendly?
Yes, walnuts are compatible with keto. They also fit vegan, vegetarian, pescatarian, paleo, Mediterranean, flexitarian, gluten-free, and sattvik diets.
Are walnuts considered minimally processed?
Yes, walnuts are classified as minimally processed. They are generally consumed in a simple, close-to-natural form.
Are walnuts an allergen?
Yes, walnuts are a tree nut allergen. Anyone with a tree nut allergy should avoid them unless advised otherwise by a qualified professional.
Are walnuts a healthy snack?
Walnuts offer protein, fiber, and fat, with a low glycemic index of 15. Based on these nutrition facts, they can fit well into many balanced eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.