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Rich in omega-3, healthy fats, magnesium, and vitamin E
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Yellow walnut (30 g) has 196 calories. That works out to 654 calories per 100 g. It contains 4.1 g of carbs, 4.6 g of protein, 19.6 g of fat and 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.
Selected: 1 piece (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
19.6g
· 25% DV
Fiber
2g
· 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 196 kcal |
| 1 tablespoon (whole) | 7 g | 46 kcal |
| 1 piece (small) | 20 g | 131 kcal |
| 1 serving (small) | 28 g | 183 kcal |
| 1 piece (large) | 40 g | 262 kcal |
| 1 serving (large) | 40 g | 262 kcal |
| 1 cup (chopped) | 80 g | 523 kcal |
| 100 g | 100 g | 654 kcal |
| 1 pack (whole) | 100 g | 654 kcal |
| 1 cup (half) | 120 g | 785 kcal |
Calculated from 654 calories per 100 g.
Yellow walnut usually describes a walnut with a pale yellow kernel, but the name is not used consistently as a formal variety name. Ask the seller which cultivar it is if you need to know its growing region or how its flavor compares with other walnuts.
Yes, a naturally pale yellow kernel is generally safe to eat. Color alone does not indicate spoilage; discard Yellow walnuts if you see mold, dark unusual patches, or notice a sharp, paint-like smell.
A slight bitterness in Yellow walnuts can come from the thin skin around the kernel. A strong bitter taste together with a stale, oily smell suggests rancidity, so do not eat those nuts.
Keep Yellow walnuts in an airtight container away from heat, light, and moisture. Shelled kernels lose freshness faster than walnuts in their shells, so refrigerate them if you will not use them soon.
Yes, Yellow walnuts freeze well when sealed in an airtight, freezer-safe container or bag. Divide them into portions before freezing so you can take out what you need without repeatedly thawing and refreezing the rest.
No, the thin brown skin on Yellow walnuts is edible. It can taste slightly astringent, so if you prefer a milder flavor, toast the kernels briefly and rub them in a clean towel to loosen some of the skin.
Yellow walnuts can be eaten either raw or toasted. Toasting brings out a deeper, nuttier aroma, while raw kernels have a milder flavor; use gentle heat and watch them closely because walnuts can burn quickly.
Yes, Yellow walnuts can usually replace regular walnuts in cakes, cookies, and breads in the same form—whole, chopped, or ground. Their color may be more noticeable in pale batters, and their flavor can vary by variety.
Rancid Yellow walnuts often smell stale, waxy, or like old cooking oil, and may taste sharply bitter. Fresh kernels should smell mild; discard any with mold or an unmistakably unpleasant odor rather than trying to mask the flavor.
Yellow walnuts pair well with apples, pears, honey, oats, and cheeses, as well as leafy salads and roasted vegetables. Add them near serving time when you want a crisp texture; mixing them into wet foods well ahead can soften them.
Vitamins
B6
0.16mg · 9% DV
B1
0.1mg · 8% DV
Folate
29.4µg · 7% DV
Biotin
1.8µg · 6% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.02mg · 44% DV
Phosphorus
104mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
132mg · 4% DV
Sodium
0.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 196 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.
Yellow walnut refers to an edible walnut kernel with a yellow or golden appearance; the colour can vary with the variety and the condition of the kernel. Walnuts are native to regions spanning southeastern Europe and western Asia, and are now eaten worldwide. Their rich, gently bitter flavour and crisp texture work well as a snack, or chopped into salads, porridge, baked goods and savoury dishes. In Turkey, they are also a familiar addition to breakfast spreads and sweets such as baklava.
They are energy-dense, with plenty of fats and fibre as well as plant protein. A small handful makes a satisfying snack; try pairing it with fruit or yogurt, or use a modest amount as a crunchy topping.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.83g
MONOUNSATURATED
2.67g
POLYUNSATURATED
14.16g
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.