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Raw unsalted walnuts Calories
Rich in omega-3, high in fiber, good source of magnesium and copper
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (small) of Raw unsalted walnuts (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 49% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw unsalted walnuts Nutrition Facts
Selected: 1 ounce (small) · 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%
Raw unsalted walnuts nutrition facts table · 1 ounce (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 1.72 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 Small oz of Raw unsalted walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (small) | 28 g | 183 kcal |
| 1 piece (whole) | 4 g | 26 kcal |
| 1 tablespoon (chopped) | 7 g | 46 kcal |
| 2 tablespoon (chopped) | 14 g | 92 kcal |
| 7 piece (whole) | 28 g | 183 kcal |
| 0.25 cup (chopped) | 30 g | 196 kcal |
| ½ cup (whole) | 50 g | 327 kcal |
| 14 piece (whole) | 56 g | 366 kcal |
| 100 g | 100 g | 654 kcal |
| 1 cup (whole) | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Raw unsalted walnuts
What are the benefits of raw unsalted walnuts?
Raw unsalted walnuts provide plant-based omega-3 fat, fiber, magnesium, and copper. Their mild flavor works in oatmeal, salads, and snacks, and choosing them unsalted avoids the added sodium found in some seasoned nuts.
How many raw unsalted walnuts should you eat a day?
A small handful, about 28 g, is a practical serving of raw unsalted walnuts. Because they are energy-dense, portioning them into a bowl rather than eating straight from a large bag can help keep servings consistent.
How should you store raw unsalted walnuts?
Store raw unsalted walnuts in an airtight container away from heat, light, and moisture. Shelled walnuts can turn rancid sooner than walnuts in their shells, so refrigerate them if you will not use them promptly.
Can you freeze raw unsalted walnuts?
Yes, raw unsalted walnuts freeze well. Seal them in an airtight freezer-safe bag or container to protect them from moisture and odors; take out only what you need, and avoid repeatedly thawing and refreezing them.
Should you soak raw unsalted walnuts before eating them?
No, raw unsalted walnuts do not need soaking before you eat them. Soaking can soften their texture, but it is optional; if you soak them, discard the water and eat them promptly or keep them refrigerated.
Are raw unsalted walnuts healthier than roasted walnuts?
Neither is automatically healthier: raw unsalted walnuts retain their unroasted flavor, while roasting gives walnuts a deeper, toastier taste. If you choose roasted walnuts, look for ones without added salt or oil when those additions matter to you.
How can you tell if raw unsalted walnuts have gone bad?
Raw unsalted walnuts that smell like paint, crayons, or stale oil, or taste sharply bitter, may have turned rancid. Discard them rather than trying to mask the flavor; fresh walnuts should have a mild, nutty smell.
Can you eat the skin on raw unsalted walnuts?
Yes, the thin brown skin on raw unsalted walnuts is edible. It can taste slightly bitter or astringent, but there is no need to peel it; remove it only if you prefer a milder flavor.
Do you need to wash raw unsalted walnuts before eating them?
No, packaged raw unsalted walnuts generally do not need washing before eating. Water can leave moisture behind and shorten their storage life; if loose walnuts are visibly dirty, rinse only what you will eat and dry them thoroughly.
Can dogs eat raw unsalted walnuts?
No, raw unsalted walnuts are not a good treat for dogs. They can pose a choking risk, are high in fat, and moldy walnuts can contain toxins; contact a veterinarian if your dog eats moldy walnuts or becomes unwell.
Raw unsalted walnuts Vitamins & Minerals
Vitamins
Biotin
5.32µg · 18% DV
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
Folate
27.44µg · 7% 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
Raw unsalted walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw unsalted walnuts
To burn the 183 calories in 1 ounce (small) (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 Raw unsalted walnuts?
Raw unsalted walnuts are the edible kernels of the walnut tree, eaten without roasting or added salt. Their rich, earthy flavour and crisp texture make them easy to enjoy by the handful, while chopped walnuts add crunch to salads, porridge, baked goods and pasta. They’re used in cuisines around the world, both in savoury dishes and sweets.
Walnuts are rich in plant-based omega-3 fats and provide fibre, but they’re energy-dense: 100 g contains 654 calories. For a satisfying snack without making it too heavy, pair a small portion with fruit or stir it into plain yoghurt.
How Nutritious Is Raw unsalted walnuts?
Nutrient density
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 Raw unsalted walnuts 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 Raw unsalted walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw unsalted 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
Raw unsalted walnuts Fat Profile
SATURATED
1.72g
MONOUNSATURATED
2.5g
POLYUNSATURATED
13.21g
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.