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Irregular, deeply wrinkled walnut kernels with a warm golden-yellow color and a dry, slightly matte surface.
●Low GI
★Natural
⚡High Potassium

Yellow walnut Calories

Rich in omega-3, healthy fats, magnesium, and vitamin E

In season: Autumn

CALORIES · 100 G

654kcal

GI

15low

POTASSIUM · 100 G

441mg

FIBER · 100 G

6.7g

Quick answer

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.

Yellow walnut Nutrition Facts

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%

Yellow walnut nutrition facts table · 1 piece (medium) (30 g)

NutrientAmount% DV
Calories196 kcal
Total fat19.6 g25%
Saturated fat1.83 g9%
Trans fat0 g
Sodium0.6 mg0%
Total carbohydrate4.1 g1%
Fiber2 g7%
Protein4.6 g9%

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 Medium Yellow walnut?

ServingAmountCalories
1 piece (medium)30 g196 kcal
1 tablespoon (whole)7 g46 kcal
1 piece (small)20 g131 kcal
1 serving (small)28 g183 kcal
1 piece (large)40 g262 kcal
1 serving (large)40 g262 kcal
1 cup (chopped)80 g523 kcal
100 g100 g654 kcal
1 pack (whole)100 g654 kcal
1 cup (half)120 g785 kcal

Calculated from 654 calories per 100 g.

Frequently Asked Questions About Yellow walnut

What is a Yellow walnut, and is it a separate walnut variety?

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.

Are Yellow walnuts safe to eat if the kernels look yellow?

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.

Why do Yellow walnuts taste bitter?

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.

How should you store Yellow walnuts to keep them fresh?

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.

Can you freeze Yellow walnuts?

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.

Do you need to remove the skin from Yellow walnuts?

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.

Are Yellow walnuts better raw or toasted?

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.

Can you use Yellow walnuts instead of regular walnuts in baking?

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.

How can you tell if Yellow walnuts have gone rancid?

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.

What foods pair well with Yellow walnuts?

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.

Yellow walnut Vitamins & Minerals

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

Yellow walnut Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yellow walnut

To burn the 196 calories in 1 piece (medium) (30 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Yellow walnut?

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.

How Nutritious Is Yellow walnut?

Nutrient density

Very high

80/ 100

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

53/ 100

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 Yellow 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 Yellow walnut Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Yellow 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

Yellow walnut Fat Profile

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.