Walnut nutrition, glycemic index, calories, net carbs & more
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
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
Calories per 100g
Walnut is a high-calorie food. One hundred grams of walnuts provides 654 calories, predominantly provided by fats.
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.
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|
|Almond||164 (23 whole kernels)||579|
|Pistachio||159 (49 kernels)||560|
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|
Important nutritional characteristics for Walnut
Walnut Glycemic index (GI)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
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|
|Protein||36%||33%||15.23g||5.4 times more than Broccoli|
|Fats||100%||2%||65.21g||2 times more than Cheese|
|Carbs||5%||43%||13.71g||2.1 times less than Rice|
|Calories||33%||2%||654kcal||13.9 times more than Orange|
|Starch||0%||97%||0.06g||254.8 times less than Potato|
|Fructose||0%||92%||0.09g||65.6 times less than Apple|
|Sugar||N/A||57%||2.61g||3.4 times less than Coca-Cola|
|Fiber||27%||15%||6.7g||2.8 times more than Orange|
|Calcium||10%||23%||98mg||1.3 times less than Milk|
|Iron||36%||22%||2.91mg||1.1 times more than Beef|
|Magnesium||38%||12%||158mg||1.1 times more than Almond|
|Phosphorus||49%||14%||346mg||1.9 times more than Chicken meat|
|Potassium||13%||15%||441mg||3 times more than Cucumber|
|Sodium||0%||96%||2mg||245 times less than White Bread|
|Zinc||28%||30%||3.09mg||2 times less than Beef|
|Copper||176%||15%||1.59mg||11.2 times more than Shiitake|
|Vitamin A||0%||58%||20IU||835.3 times less than Carrot|
|Vitamin E||5%||51%||0.7mg||2.1 times less than Kiwifruit|
|Vitamin C||1%||39%||1.3mg||40.8 times less than Lemon|
|Vitamin B1||28%||24%||0.34mg||1.3 times more than Pea|
|Vitamin B2||12%||58%||0.15mg||1.2 times more than Avocado|
|Vitamin B3||7%||67%||1.13mg||8.5 times less than Turkey meat|
|Vitamin B5||11%||54%||0.57mg||2 times less than Sunflower seed|
|Vitamin B6||41%||23%||0.54mg||4.5 times more than Oat|
|Folate||25%||24%||98µg||1.6 times more than Brussels sprout|
|Vitamin K||2%||61%||2.7µg||37.6 times less than Broccoli|
|Tryptophan||0%||69%||0.17mg||1.8 times less than Chicken meat|
|Threonine||0%||71%||0.6mg||1.2 times less than Beef|
|Isoleucine||0%||71%||0.63mg||1.5 times less than Salmon|
|Leucine||0%||71%||1.17mg||2.1 times less than Tuna|
|Lysine||0%||78%||0.42mg||1.1 times less than Tofu|
|Methionine||0%||74%||0.24mg||2.5 times more than Quinoa|
|Phenylalanine||0%||68%||0.71mg||1.1 times more than Egg|
|Valine||0%||70%||0.75mg||2.7 times less than Soybean|
|Histidine||0%||71%||0.39mg||1.9 times less than Turkey meat|
|Saturated Fat||31%||20%||6.13g||Equal to Beef|
|Monounsaturated Fat||N/A||18%||8.93g||1.1 times less than Avocado|
|Polyunsaturated fat||N/A||8%||47.17g||Equal to Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Walnut nutrition infographic
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.