Walnuts
Also known as: akhrot, jawz
Generally a good everyday choice in sensible portions.
Omega-3 rich nut.
Portion guide
6–7 halves (about 15 g)
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Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 6–7 halves
| Calories | 98 kcal |
|---|---|
| Total carbohydrates | 2 g |
| Protein | 2.3 g |
| Fat | 9.8 g |
| Fibre | 1 g |
| Sugars | 0.4 g |
No reliable GI value published for this food.
Better ways to cook it
- Choose baked or roasted versions
- Measure a small portion onto a plate
Practical advice
- A good everyday choice in sensible portions
Detailed clinical explanation
Low glycaemic impact at the stated portion because of fibre, protein or low carbohydrate content.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
Last medically reviewed: 3 November 2026
Related foods
Air-popped popcorn
popcorn
Whole-grain snack when plain — avoid butter and caramel.
Portion: 3 cups (about 24 g)
Almonds
badam, lawz
Healthy fats and protein; very low glycaemic impact.
Portion: 10–12 almonds (about 15 g)
Peanuts
ful sudani, mani, moongphali
Unsalted peanuts are a good snack in small amounts.
Portion: small handful (about 30 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food