Walnuts - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Walnuts

Walnuts consist of 62% fat, 14% protein, 11% carbs, 6% fiber and 4% water. With 674 of calories per 100g Walnuts are 124% higher than other foods in Nuts and seeds without shells. In total 83% of the calories in Walnuts are from fat, 8% from protein and 7% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Moderate carbohydrate amount 2.2g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 0.3
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Walnuts for a low carb diet?

With 2.2g of carbs and a Glycemic Load of 0.3 in a portion of 20g, Walnuts should be avoided for a ketogenic diet due to the high percentage of carbs. Walnuts contain no Fructose, are Gluten free and have no Lactose.

Walnuts: nutrition facts & data

Nutrition facts
per 100g 		Walnuts
avg Nuts and seeds without shells[1]
Calories (kcal) 674.0 542.9
Fat (g) 62.0 45.8
Protein (g) 14.0 15.8
Carbohydrates (g) 11.0 11.5
Mono- & Di-Saccharides (g) 7.0 11.5
Polysaccharides (g) 3.0 11.5
Fibers (g) 6.1 11.1
Sodium (mg) 2.0 105.9
Water (g) 4.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Walnuts contain:

  • 134.8 Calories
  • 12.4g of Fat
  • 2.8g of Protein
  • and 2.2g of Carbs
  • 0.4mg of sodium - 0.0% of the RDA for sodium.
  • 26.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.5mg of Iron - 0.0% of the RDA for Iron.
  • 109.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.6mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Walnuts you get

  • 1.27 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
  • 5.64 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 0.55 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Walnuts?

Vitamins
per 100g 		Walnuts
avg[1]
Vitamin C (mg) 3.0 3.3
Vitamin E (mg) 6.0 7.5
Vitamin B1 / Thiamine (mg) 0.3 0.5
Vitamin B2 (mg) 0.1 0.2
Vitamin B6 (mg) 0.9 0.3
Vitamin B9 / Folate (μg) 75.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 50.0
[1] average of Nuts and seeds without shells

Are Walnuts rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Walnuts of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Walnuts

Minerals
per 100g 		Walnuts
avg[1]
Magnesium (mg) 130.0 190.6
Zinc (mg) 2.7 3.2
Sodium (mg) 2.0 105.9
Calcium (mg) 85.0 191.0
Iron (mg) 2.5 4.2
Potassium (mg) 545.0 621.5
Phosphorus (mg) 410.0 418.8
[1] average of Nuts and seeds without shells

Are Walnuts high in minerals?

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Again, for every mineral contained in Walnuts we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Walnuts

11.0% of Walnuts are carbs, per serving of 20g that makes 2.2g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Walnuts
avg[1]
Monosaccharides (g) 7.0 3.4
Polysaccharides (g) 3.0 8.0
Total carbs (g) 11.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Walnuts?

The Glycemic Index of Walnuts is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.3 and can be regarded as low.

Allergens in Walnuts

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Walnuts

Of the 62.0g total fat per 100g in Walnuts, 6.9g are saturated fatty acids (SFA), 42.1g are monounsaturated fatty acids (MUFA) and 11.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.