Walnuts
The brain's and arteries' best friend, thanks to its exceptional content of plant omega-3 (ALA) and antioxidants, with a very low glycemic index (15) and support for flexible blood vessels.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent snack for focus and memory that helps keep stress and hunger in check; 5 to 7 walnuts a day are enough to enjoy their benefits without too many calories.
Best preparation methods
Sprinkle broken walnuts over green salads or yoghurt; their delicious crunch adds a rich flavour and boosts the nutritional value of the meal.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 654 kcal | 196.2 kcal |
| Protein | 15 g | 4.5 g |
| Carbohydrate | 14 g | 4.2 g |
| Available carbohydrate | 7.3 g | 2.2 g |
| Fat | 65 g | 19.5 g |
| Dietary fibre | 6.7 g | 2 g |
| Insulin index | 14 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Walnuts good for weight loss?
Walnuts provide 654 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 196 kcal.
How do Walnuts affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Walnuts?
A typical 30 g portion of Walnuts provides about 196 kcal, 4.5 g protein, 4.2 g carbohydrate, 19.5 g fat and 2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.