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Walnut Oil: Calorie Count & Nutritional Breakdown

Walnut Oil contains 884 kcal per 100g, with 0.0g of protein, 0.0g of carbohydrates, and 100.0g of fat. Relatively high in calories, packing 884 kcal per 100g. It is considered keto-friendly. Naturally vegan and plant-based.

  • Contains: Tree Nuts
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.91mg, Calcium 98.0mg, Vitamin C 1.3mg
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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Walnut Oil is a food item that can be part of a varied diet. Per 100g serving, it provides 884 kcal of energy, 0.0g of protein, 0.0g of carbohydrates, and 100.0g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 100.0g per 100g (9.0g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.9mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Walnut Oil is suitable for ketogenic (with only 0.0g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 884 kcal per 100g, largely due to its fat content (100.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Wondering how Walnut Oil fits your daily goal? At 884 kcal per 100g, our calorie calculator works it out for you in seconds.

Frequently Asked Questions

How many calories are in Walnut Oil?

Walnut Oil contains 884 kcal per 100g, which is approximately 44% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Walnut Oil a good source of protein?

Walnut Oil contains 0.0g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Supervalu Cooked Irish Ham, Harðfiskur (dried fish jerky), Soy Protein Isolate, or other protein-rich foods.

Is Walnut Oil high in fat?

Yes, according to FSA traffic-light guidelines, Walnut Oil is classified as high in fat with 100.0g per 100g (the threshold is 17.5g). Of this, 9.0g is saturated fat.

Is Walnut Oil low in sugar?

Yes, Walnut Oil has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Walnut Oil low in salt?

Yes, Walnut Oil contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Walnut Oil keto-friendly?

Yes, with only 0.0g of carbohydrates per 100g, Walnut Oil fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Walnut Oil suitable for vegans?

Yes, Walnut Oil is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 884 kcal and 0.0g of protein per 100g.

Does Walnut Oil contain any allergens?

Yes, Walnut Oil contains the following allergens: tree nuts. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Walnut Oil a good source of iron?

Walnut Oil contains 2.91mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Why is Walnut Oil so high in calories?

At 884 kcal per 100g, Walnut Oil is energy-dense, primarily due to its high fat content (100.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  6. British Heart Foundation — heart-healthy eating advice and dietary guidance
  7. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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