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Walnut nutrition, glycemic index, calories, net carbs & more

Nuts, walnuts, english
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on January 14, 2022
Education: General Medicine at YSMU
Walnut

Carbs in walnut

Walnut is incredibly dense in nutrients containing 96% of them, 14% of which are carbs. One hundred grams of walnuts contains 13.71g of carbs, which covers 5% of the daily need (in the case of a 2000 calorie diet).

Carbs per serving size

The average serving size of walnuts is 14 halves (1 oz or 28.35g). One serving of walnuts contains 3.88g of carbs.

One cup of chopped walnuts (117g) contains 16g of carbs, whereas one cup of ground walnuts (80g) contains 11g of carbs.

Carbohydrate type breakdown

The predominant carb that breaks down to simple sugars is sucrose. Walnut contains an insignificant level of glucose, fructose, and starch as well.

Carbohydrate type breakdown

0.06% 2.43% 0.08% 0.09%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Walnut net carbs

Walnut contains 7.01g of net carbs, which makes up 51% of the overall carb content (17.31g). The remaining 49% (6.7g) is dietary fiber. As walnut is low in carbs, it is a good addition to low-carb diets, such as keto.

Soluble or insoluble fiber

One oz of walnuts contains ~1.8g dietary fiber: 25% (0.45g) soluble dietary fiber and 75% (1.35g) insoluble dietary fiber (1).

Fiber content ratio for Walnut

2.61% 6.7% 4.4%
Sugar: 2.61 g
Fiber: 6.7 g
Other: 4.4 g

Walnut Calories

Calories per 100g

Walnut is a high-calorie food. One hundred grams of walnuts provides 654 calories, predominantly provided by fats.

Macronutrients chart

16% 66% 14% 5% 2%
Protein:
Daily Value: 30%
15.23 g of 50 g
30%
Fats:
Daily Value: 100%
65.21 g of 65 g
100%
Carbs:
Daily Value: 5%
13.71 g of 300 g
5%
Water:
Daily Value: 0%
4.07 g of 2,000 g
0%
Other:
1.78 g

Calories per serving size

One serving of walnuts (1 oz, equal to 14 halves) provides 185 calories.

One cup of chopped walnuts (117g) provides 765 calories, whereas one cup of ground walnuts (80g) provides 523 calories.

Comparison

Compared to all foods in our database, walnuts are in the top 2% of foods high in calories.

All nuts and peanuts are high in calories due to having a very high fat content.

Food Calories, per serving (1 oz) Calories, per 100g
Macadamia nut 204 (10 - 12 kernels) 718
Pecan 196 (19 halves) 691
Brazil nut 187 (6 kernels) 659
(English) Walnut 185 (14 halves) 654
Hazelnut 178 (21 whole kernels) 628
Black walnut 175 619
Almond 164 (23 whole kernels) 579
Peanut 161 567
Pistachio 159 (49 kernels) 560
Cashew 157 553

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (2, 3).

The table below shows the time and type of activity a person should perform to burn 185 calories from one serving of walnuts.

60kg person 80kg person 100kg person
Walking 53 min 40 min 32 min
Running 17 min 13 min 10.5 min
Cycling 25 min 18.5 min 15 min
Aerobics 25.5 min 19 min 15.5 min

References

  1. https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: January 14, 2022

Important nutritional characteristics for Walnut

Walnut
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ https://www.researchgate.net/publication/26770180
7
Calories
654
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
7.01 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (14 halves) (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
5.6 (acidic)
98% Calories
98% Fats
92% Polyunsaturated fat
88% Magnesium
86% Phosphorus
Explanation: The given food contains more Calories than 98% of foods. Note that this food itself is richer in Calories than it is in any other nutrient. Similarly, it is relatively rich in Fats, Polyunsaturated fat, Magnesium, and Phosphorus.

Walnut Glycemic index (GI)

0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 30% 110% 113% 149% 39% 1% 85% 529% 446% 27% 22%
Calcium: 98 mg of 1,000 mg 10%
Iron: 2.91 mg of 8 mg 36%
Magnesium: 158 mg of 420 mg 38%
Phosphorus: 346 mg of 700 mg 49%
Potassium: 441 mg of 3,400 mg 13%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 3.09 mg of 11 mg 28%
Copper: 1.586 mg of 1 mg 176%
Manganese: 3.414 mg of 2 mg 148%
Selenium: 4.9 µg of 55 µg 9%
Choline: 39.2 mg of 550 mg 7%

Mineral chart - relative view

Magnesium
158 mg
TOP 12%
Phosphorus
346 mg
TOP 14%
Potassium
441 mg
TOP 15%
Copper
1.586 mg
TOP 15%
Iron
2.91 mg
TOP 22%
Calcium
98 mg
TOP 23%
Manganese
3.414 mg
TOP 26%
Zinc
3.09 mg
TOP 30%
Choline
39.2 mg
TOP 68%
Selenium
4.9 µg
TOP 68%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A: 20 IU of 5,000 IU 0%
Vitamin E : 0.7 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.3 mg of 90 mg 1%
Vitamin B1: 0.341 mg of 1 mg 28%
Vitamin B2: 0.15 mg of 1 mg 12%
Vitamin B3: 1.125 mg of 16 mg 7%
Vitamin B5: 0.57 mg of 5 mg 11%
Vitamin B6: 0.537 mg of 1 mg 41%
Folate: 98 µg of 400 µg 25%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.7 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B6
0.537 mg
TOP 23%
Folate
98 µg
TOP 24%
Vitamin B1
0.341 mg
TOP 24%
Vitamin C
1.3 mg
TOP 39%
Vitamin E
0.7 mg
TOP 51%
Vitamin B5
0.57 mg
TOP 54%
Vitamin B2
0.15 mg
TOP 58%
Vitamin A
20 IU
TOP 58%
Vitamin K
2.7 µg
TOP 61%
Vitamin B3
1.125 mg
TOP 67%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 183% 171% 134% 129% 61% 68% 122% 125% 168%
Tryptophan: 170 mg of 280 mg 61%
Threonine: 596 mg of 1,050 mg 57%
Isoleucine: 625 mg of 1,400 mg 45%
Leucine: 1170 mg of 2,730 mg 43%
Lysine: 424 mg of 2,100 mg 20%
Methionine: 236 mg of 1,050 mg 22%
Phenylalanine: 711 mg of 1,750 mg 41%
Valine: 753 mg of 1,820 mg 41%
Histidine: 391 mg of 700 mg 56%

Fat type information

6.126% 8.933% 47.174%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g

All nutrients for Walnut per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 52% 7.01g 7.7 times less than Chocolate Chocolate
Protein 36% 33% 15.23g 5.4 times more than Broccoli Broccoli
Fats 100% 2% 65.21g 2 times more than Cheese Cheese
Carbs 5% 43% 13.71g 2.1 times less than Rice Rice
Calories 33% 2% 654kcal 13.9 times more than Orange Orange
Starch 0% 97% 0.06g 254.8 times less than Potato Potato
Fructose 0% 92% 0.09g 65.6 times less than Apple Apple
Sugar N/A 57% 2.61g 3.4 times less than Coca-Cola Coca-Cola
Fiber 27% 15% 6.7g 2.8 times more than Orange Orange
Calcium 10% 23% 98mg 1.3 times less than Milk Milk
Iron 36% 22% 2.91mg 1.1 times more than Beef Beef
Magnesium 38% 12% 158mg 1.1 times more than Almond Almond
Phosphorus 49% 14% 346mg 1.9 times more than Chicken meat Chicken meat
Potassium 13% 15% 441mg 3 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 28% 30% 3.09mg 2 times less than Beef Beef
Copper 176% 15% 1.59mg 11.2 times more than Shiitake Shiitake
Vitamin A 0% 58% 20IU 835.3 times less than Carrot Carrot
Vitamin E 5% 51% 0.7mg 2.1 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 1% 39% 1.3mg 40.8 times less than Lemon Lemon
Vitamin B1 28% 24% 0.34mg 1.3 times more than Pea Pea
Vitamin B2 12% 58% 0.15mg 1.2 times more than Avocado Avocado
Vitamin B3 7% 67% 1.13mg 8.5 times less than Turkey meat Turkey meat
Vitamin B5 11% 54% 0.57mg 2 times less than Sunflower seed Sunflower seed
Vitamin B6 41% 23% 0.54mg 4.5 times more than Oat Oat
Folate 25% 24% 98µg 1.6 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 61% 2.7µg 37.6 times less than Broccoli Broccoli
Tryptophan 0% 69% 0.17mg 1.8 times less than Chicken meat Chicken meat
Threonine 0% 71% 0.6mg 1.2 times less than Beef Beef
Isoleucine 0% 71% 0.63mg 1.5 times less than Salmon Salmon
Leucine 0% 71% 1.17mg 2.1 times less than Tuna Tuna
Lysine 0% 78% 0.42mg 1.1 times less than Tofu Tofu
Methionine 0% 74% 0.24mg 2.5 times more than Quinoa Quinoa
Phenylalanine 0% 68% 0.71mg 1.1 times more than Egg Egg
Valine 0% 70% 0.75mg 2.7 times less than Soybean Soybean
Histidine 0% 71% 0.39mg 1.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 31% 20% 6.13g Equal to Beef Beef
Monounsaturated Fat N/A 18% 8.93g 1.1 times less than Avocado Avocado
Polyunsaturated fat N/A 8% 47.17g Equal to Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 654
% Daily Value*
100%
Total Fat 65g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
5%
Total Carbohydrate 14g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 15g
Vitamin D 0mcg 0%

Calcium 98mg 10%

Iron 3mg 38%

Potassium 441mg 13%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Walnut nutrition infographic

Walnut nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.