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Walnuts with olive oil Calories
Source of heart-healthy fats and plant omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnuts with olive oil (30 g) has 203 calories. That works out to 676 calories per 100 g. It contains 3.7 g of carbs, 4.1 g of protein, 19.7 g of fat and 1.8 g of fiber. Its 0.4 mg of Copper covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnuts with olive oil Nutrition Facts
Selected: 1 serving (medium) · 30 g
203
KCAL / 30G
Carbs
3.7g
· 1% DV
Protein
4.1g
· 8% DV
Fat
19.7g
· 25% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 8% · Fat 85%
Walnuts with olive oil nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 19.7 g | 25% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 4.1 g | 8% |
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 Serving of Walnuts with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 203 kcal |
| 1 tablespoon (small) | 15 g | 101 kcal |
| 1 ounce (medium) | 28 g | 189 kcal |
| 2 tablespoon (medium) | 30 g | 203 kcal |
| 1 serving (large) | 45 g | 304 kcal |
| 100 g | 100 g | 676 kcal |
| 1 cup (chopped) | 100 g | 676 kcal |
| 1 cup (whole) | 120 g | 811 kcal |
Calculated from 676 calories per 100 g.
Frequently Asked Questions About Walnuts with olive oil
How do you make walnuts with olive oil?
Walnuts with olive oil are made by tossing walnut pieces with olive oil. Add the oil shortly before serving, and season with lemon juice or herbs if you like; this keeps the walnuts from sitting in oil and softening.
Are walnuts with olive oil good for you?
Yes, walnuts with olive oil provide mostly unsaturated fats, including plant omega-3 from the walnuts. Using them in place of foods rich in saturated fat can be a sensible choice, but the mixture is not a treatment or cure.
How can you eat walnuts with olive oil?
Walnuts with olive oil work as a topping for salads, cooked vegetables, or toast. You can also serve them as part of a snack plate; add the mixture at the end so the walnut pieces retain their texture.
Can you cook walnuts with olive oil?
Yes, you can cook walnuts with olive oil, but high heat can make walnuts taste bitter and can damage the oil’s delicate flavor. For a fresh topping, mix the oil with raw or lightly toasted walnuts after cooking.
How should you store walnuts with olive oil?
Store prepared walnuts with olive oil in a sealed container in the refrigerator and use them soon. For better texture and freshness, keep the walnuts and oil separate and combine them just before serving.
Are walnuts with olive oil the same as walnut oil?
No, walnuts with olive oil are walnut pieces coated or mixed with olive oil; walnut oil is oil pressed from walnuts. The two have different flavors, and walnut oil is not a substitute if you specifically want the taste of olive oil.
Do walnuts with olive oil help lower cholesterol?
Walnuts with olive oil are not a cholesterol-lowering treatment. Replacing some saturated-fat foods with unsaturated-fat sources such as walnuts and olive oil may support a heart-conscious eating pattern, but the mixture cannot guarantee a particular result.
Do you need to soak walnuts before making walnuts with olive oil?
No, you do not need to soak walnuts before mixing them with olive oil. If you use soaked walnuts, drain and dry them thoroughly first; excess water can make the mixture soggy and prevent the oil from coating evenly.
Can walnuts with olive oil help with weight loss?
Walnuts with olive oil do not cause weight loss on their own. Their fats can make a snack satisfying, but adding large amounts to meals can increase overall energy intake, so use them as a topping rather than an unlimited snack.
Can you use walnuts with olive oil in pesto?
Yes, walnuts with olive oil can be blended into a pesto-style sauce. Add garlic, herbs, and a little lemon or another acidic ingredient, then blend briefly; walnuts can turn pasty if processed for too long.
Walnuts with olive oil Vitamins & Minerals
Vitamins
B6
0.14mg · 8% DV
B1
0.09mg · 8% DV
Folate
26.4µg · 7% DV
Vitamin E
0.63mg · 4% DV
Minerals
Copper
0.43mg · 48% DV
Manganese
0.92mg · 40% DV
Phosphorus
93mg · 13% DV
Magnesium
43mg · 10% DV
Potassium ⭐
119mg · 4% DV
Sodium
0.6mg · 0% DV
Walnuts with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnuts with olive oil
To burn the 203 calories in 1 serving (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 Walnuts with olive oil?
Walnuts with olive oil is a simple preparation of walnut kernels tossed or served with olive oil, drawing on ingredients common across Mediterranean cooking. The walnuts bring a gently bitter, earthy flavour and a crisp bite, while the oil adds a fruity finish. It works as a quick snack or as a small part of a larger spread.
Serve it alongside cheese and bread, spoon it over leafy salads, or add it to a mezze-style table. It is energy-dense and rich in fats, including plant omega-3, with some fibre. For a lighter balance, use a modest drizzle and pair it with fresh vegetables, herbs and citrus.
How Nutritious Is Walnuts with olive oil?
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 Walnuts with olive oil 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 with olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Walnuts with olive oil 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 with olive oil Fat Profile
SATURATED
1.83g
MONOUNSATURATED
4.89g
POLYUNSATURATED
12.9g
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.