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Walnut nutrition: calories, carbs, GI, protein, fiber, fats

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 December 15, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Walnut

Carbs in Walnut

100g of walnuts contain 13.71g of carbs, which covers 5% of the daily need (in the case of a 2000-calorie diet).

Macronutrients chart

16% 64% 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

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.

Carbohydrate type breakdown

2% 91% 3% 3%
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

100g of walnuts contain 7.01g of net carbs, 51% of the overall carb content (17.31g). The remaining 49% (6.7g) is dietary fiber. As walnut is low in carbs, it is an excellent addition to low-carb diets, such as keto.

Soluble and 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

19% 49% 32%
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.

Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: December 15, 2023
Medically reviewed by Elen Khachatrian

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 ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 54mg
TOP 2% Calories ⓘHigher in Calories content than 98% of foods
TOP 2% Fats ⓘHigher in Fats content than 98% of foods
TOP 8% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 92% of foods
TOP 12% Magnesium ⓘHigher in Magnesium content than 88% of foods
TOP 14% Phosphorus ⓘHigher in Phosphorus content than 86% of foods

Walnut calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 654
Calories in 1 cup, chopped 765 117 g
Calories in 1 cup, ground 523 80 g
Calories in 1 cup pieces or chips 785 120 g

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

10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g

All nutrients for Walnut per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 654kcal 33% 2% 13.9 times more than OrangeOrange
Protein 15.23g 36% 33% 5.4 times more than BroccoliBroccoli
Fats 65.21g 100% 2% 2 times more than Cheddar CheeseCheddar Cheese
Vitamin C 1.3mg 1% 39% 40.8 times less than LemonLemon
Net carbs 7.01g N/A 52% 7.7 times less than ChocolateChocolate
Carbs 13.71g 5% 43% 2.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.91mg 36% 22% 1.1 times more than BeefBeef
Calcium 98mg 10% 23% 1.3 times less than MilkMilk
Potassium 441mg 13% 15% 3 times more than CucumberCucumber
Magnesium 158mg 38% 12% 1.1 times more than AlmondAlmond
Sugar 2.61g N/A 57% 3.4 times less than Coca-ColaCoca-Cola
Fiber 6.7g 27% 15% 2.8 times more than OrangeOrange
Copper 1.59mg 176% 15% 11.2 times more than ShiitakeShiitake
Zinc 3.09mg 28% 30% 2 times less than BeefBeef
Starch 0.06g 0% 97% 254.8 times less than PotatoPotato
Phosphorus 346mg 49% 14% 1.9 times more than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 20IU 0% 58% 835.3 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.7mg 5% 51% 2.1 times less than KiwifruitKiwifruit
Selenium 4.9µg 9% 68%
Manganese 3.41mg 148% 26%
Vitamin B1 0.34mg 28% 24% 1.3 times more than Pea rawPea raw
Vitamin B2 0.15mg 12% 58% 1.2 times more than AvocadoAvocado
Vitamin B3 1.13mg 7% 67% 8.5 times less than Turkey meatTurkey meat
Vitamin B5 0.57mg 11% 54% 2 times less than Sunflower seedSunflower seed
Vitamin B6 0.54mg 41% 23% 4.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.7µg 2% 61% 37.6 times less than BroccoliBroccoli
Folate 98µg 25% 24% 1.6 times more than Brussels sproutBrussels sprout
Saturated Fat 6.13g 31% 20% Equal to BeefBeef
Monounsaturated Fat 8.93g N/A 18% 1.1 times less than AvocadoAvocado
Polyunsaturated fat 47.17g N/A 8% Equal to WalnutWalnut
Tryptophan 0.17mg 0% 69% 1.8 times less than Chicken meatChicken meat
Threonine 0.6mg 0% 71% 1.2 times less than BeefBeef
Isoleucine 0.63mg 0% 71% 1.5 times less than Salmon rawSalmon raw
Leucine 1.17mg 0% 71% 2.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.42mg 0% 78% 1.1 times less than TofuTofu
Methionine 0.24mg 0% 74% 2.5 times more than QuinoaQuinoa
Phenylalanine 0.71mg 0% 68% 1.1 times more than EggEgg
Valine 0.75mg 0% 70% 2.7 times less than Soybean rawSoybean raw
Histidine 0.39mg 0% 71% 1.9 times less than Turkey meatTurkey meat
Fructose 0.09g 0% 92% 65.6 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.