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Whole Small Walnut Calories
Omega-3 source, healthy fats, antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Whole Small Walnut (5 g) has 33 calories. That works out to 654 calories per 100 g. It contains 0.7 g of carbs, 0.8 g of protein, 3.3 g of fat and 0.3 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Whole Small Walnut Nutrition Facts
Selected: 1 piece (small) · 5 g
33
KCAL / 5G
Carbs
0.7g
· 0% DV
Protein
0.8g
· 2% DV
Fat
3.3g
· 4% DV
Fiber
0.3g
· 1% 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 Small Walnut nutrition facts table · 1 piece (small) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.1 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.8 g | 2% |
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 Whole Small Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 5 g | 33 kcal |
| 5 piece (small) | 25 g | 164 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 1 serving (medium) | 30 g | 196 kcal |
| 10 piece (small) | 50 g | 327 kcal |
| 1 pack (small) | 50 g | 327 kcal |
| 2 serving (large) | 60 g | 392 kcal |
| 1 cup (whole) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Whole Small Walnut
Are whole small walnuts good for your brain?
Whole small walnuts provide plant-based omega-3 fat and other nutrients, but eating them has not been shown to boost intelligence or treat brain conditions. They can still be part of a varied eating pattern that supports overall health.
How many whole small walnuts should you eat a day?
There is no single daily amount of whole small walnuts that suits everyone. A modest portion works well as a snack or topping; measure some out rather than eating straight from a large bag, since walnuts are energy-dense.
Do whole small walnuts need to be refrigerated?
Whole small walnuts keep their flavor longer when stored airtight in the refrigerator, where warmth is less likely to turn their oils rancid. For longer storage, freeze them in a sealed container and use only what you need.
Can you freeze whole small walnuts?
Yes, whole small walnuts freeze well. Put them in an airtight freezer-safe container to limit exposure to moisture and odors; thaw only the portion you plan to use, and return the rest to the freezer promptly.
Should you soak whole small walnuts before eating them?
No, soaking whole small walnuts is not necessary for safe eating or better nutrition. It softens them and may change their texture, but claims that soaking removes all antinutrients or makes walnuts substantially healthier are not established.
Why do whole small walnuts taste bitter?
A slight bitterness can come from the thin skin on whole small walnuts. A strong bitter or rancid taste, especially with an oily stale smell, suggests the walnuts may have spoiled, so discard them rather than trying to mask the flavor.
Can you eat the skin on a whole small walnut?
Yes, the thin brown skin on a whole small walnut is edible. It can taste a little bitter or astringent, but there is no need to peel it before snacking or adding the walnut to a recipe.
Can dogs eat whole small walnuts?
It is best not to give dogs whole small walnuts. Walnuts can cause stomach upset, and whole nuts may be a choking hazard; moldy walnuts can also contain toxins harmful to dogs. Keep them out of a pet’s reach.
Are whole small walnuts better raw or roasted?
Whole small walnuts can be eaten raw or roasted; roasting gives them a deeper flavor and crunch. Choose unsalted, uncoated walnuts for everyday use, and avoid over-roasting them, which can make their oils taste burnt.
Do whole small walnuts go bad?
Yes, whole small walnuts can turn rancid because they contain plenty of oil. Discard them if they smell like old oil or taste sharply bitter, and store fresh walnuts airtight and away from heat to slow spoilage.
Whole Small Walnut Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
Folate
4.9µg · 1% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
17mg · 2% DV
Magnesium
7.9mg · 2% DV
Potassium ⭐
22mg · 1% DV
Sodium
0.1mg · 0% DV
Whole Small Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Small Walnut
To burn the 33 calories in 1 piece (small) (5 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 Small Walnut?
A whole small walnut is the edible seed of the walnut tree, enclosed in a hard shell; the shell is cracked and the kernel eaten. Walnuts are grown and enjoyed in many regions, including the Middle East, Europe and North America. They’re commonly eaten as a snack, added to breakfast bowls, or folded into baked goods and salads.
Their rich, slightly bitter flavour and crisp bite work well with fruit, oats, yoghurt and cheese. Walnuts are energy-dense and mostly made up of fat; they provide 65.2 g of fat per 100 g. Enjoy one on its own or chop it over a dish for crunch, keeping the portion modest if you’re watching overall energy intake.
How Nutritious Is Whole Small Walnut?
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 Small Walnut 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 Whole Small Walnut Contain Allergens?
Contains these allergens:
Which Diets Is Whole Small Walnut 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 Small Walnut Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.45g
POLYUNSATURATED
2.36g
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.