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Home/Food Benefits/Walnut
Nuts & Seeds

What Is Walnut Good For?

FoodData CentralUpdated 30 March 2026

Walnut is a nutrient-dense nut or seed that is calorie-dense. Discover the nutritional benefits and how walnut can support your health goals.

Walnut provides 44.2 calories, 0g protein, 0g carbohydrates, and 5g fat per tsp (5g). It can be part of a balanced diet as part of a varied nutritional plan.

Key Benefits of Walnut

  • Low in calories, great for weight management
  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Rich in healthy fats and minerals

Walnut Is Best For

Weight loss dietsLow-carb dietsBlood sugar managementHeart health

Things to Consider

  • Contains saturated fat (9.1g per 100g)

Complete Nutritional Profile

Per tsp (5g)

44.2

cal

0g

carbs

0g

protein

5g

fat

0g

fiber

Related Foods

Almond Butter

98.2 cal | 3.4g protein

Almond Flour

332 cal | 9.6g protein

Blue Diamond BBQ Almonds

607 cal | 21.4g protein

Blue Diamond Smokehouse Almonds

607 cal | 21.4g protein

Learn More About Walnut

Is Walnut Healthy?Calories in WalnutCarbs in WalnutProtein in WalnutFat in WalnutFiber in WalnutAll Nuts & Seeds

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