How Many Calories Are In 2 Tablespoons Of Chopped Walnuts?

According to USDA data, a single ounce of walnuts contains approximately 185 calories. This means that for those measuring their intake, knowing how many calories are in 2 tablespoons of chopped walnuts is essential for accurate portion control and nutritional planning. Walnuts are known for their healthy fats and dense nutrients, but their calorie count warrants mindful consumption.

Quick Summary

This article details the approximate calorie count for 2 tablespoons of chopped walnuts, offering a complete breakdown of their macronutrients and discussing the health benefits and importance of portion size.

Key Points

• Calorie Count: Approximately 90-100 calories are found in 2 tablespoons of chopped walnuts, varying slightly by walnut type and packing density.

• Healthy Fats: Most of the calories come from heart-healthy polyunsaturated fats, including a significant amount of omega-3 ALA.

• Nutrient Rich: A small serving offers essential minerals like manganese and copper, and vitamins B6 and folate.

• Health Benefits: Regular consumption may lower 'bad' cholesterol, reduce inflammation, and support heart and brain health.

• Promotes Satiety: High in fiber and protein, walnuts can help regulate appetite and assist with weight management.

• Proper Storage: To maintain freshness and flavor, store walnuts in an airtight container in the refrigerator or freezer.

Calorie Count for Two Tablespoons of Walnuts

The calorie content of 2 tablespoons of chopped walnuts is approximately 90-100 calories, though this can vary slightly based on the specific type of walnut, the fineness of the chop, and how tightly the tablespoon is packed. For example, one source suggests 97 calories for 2 tablespoons of black walnuts, while another estimates 85 calories for English walnuts. A more precise calculation, using an average weight of 7.5g per tablespoon, aligns with the 90-100 calorie estimate for a 15g serving, confirming this is a calorically dense snack. Understanding this figure is key for anyone tracking their intake, especially since these nuts are so rich in energy.

Nutritional Breakdown and Health Benefits

Beyond just calories, walnuts are a nutritional powerhouse, offering a rich profile of macro and micronutrients. In a 2-tablespoon serving, you are getting more than just energy; you are consuming healthy fats, protein, and essential minerals.

Macronutrient Profile

For a standard 15g serving (2 tablespoons) of chopped walnuts, the macronutrient profile typically breaks down as follows:

• Total Fat: Roughly 9 grams, with most being heart-healthy polyunsaturated and monounsaturated fats. Walnuts are particularly notable for their high alpha-linolenic acid (ALA) content, a plant-based omega-3 fatty acid crucial for heart health.
• Protein: About 2-4 grams.
• Carbohydrates: Approximately 1-2 grams, a large portion of which is dietary fiber.

Essential Vitamins and Minerals

Walnuts also provide an array of important vitamins and minerals:

• Manganese: An excellent source, this mineral is important for bone health and metabolism.
• Copper: Promotes heart health and supports nerve and immune function.
• Magnesium: Involved in muscle and nerve function, blood pressure regulation, and bone health.
• B Vitamins: Contain folate and vitamin B6, which support immune and nervous system health.
• Antioxidants: High in polyphenols, which help fight oxidative stress and inflammation.

The Role of Walnuts in a Healthy Diet

Due to their unique combination of fats and antioxidants, walnuts offer several science-backed health benefits. Regularly incorporating them into your diet can contribute to overall wellness, with particular advantages for your heart, brain, and gut.

• Heart Health: Studies have shown that including walnuts in your diet can help lower total and LDL (“bad”) cholesterol and triglycerides, reducing the risk of cardiovascular disease. The high omega-3 content is a key factor in this benefit.
• Brain Function: The antioxidants and healthy fats in walnuts may help reduce oxidative stress and inflammation in the brain, potentially improving memory and overall cognitive function, especially in older adults.
• Gut Health: Walnuts act as a prebiotic, nourishing beneficial gut bacteria. A healthy gut microbiome is linked to improved digestion and reduced inflammation.
• Weight Management: Despite being high in calories, walnuts promote feelings of fullness due to their fiber and protein content, which can help regulate appetite and potentially aid in weight management.

Walnuts vs. Other Nuts: A Calorie and Nutrient Comparison

When choosing a nut for your snack or recipe, it's useful to compare walnuts to other common nuts, considering not just calories but the overall nutritional profile. All nuts are calorie-dense, but their specific nutrient compositions differ.

Nutrient (per 1 oz serving)	Walnuts (approx. 14 halves)	Almonds (approx. 23 nuts)	Peanuts (approx. 28 nuts)
Calories	185	160	170
Protein (g)	4.3	6	7
Fat (g)	18.5	14	14
Fiber (g)	1.9	3.5	2
Key Feature	High in Omega-3 (ALA)	Rich in Vitamin E	Excellent source of Niacin

This table highlights that while calorie counts are comparable, walnuts stand out for their exceptional omega-3 content, while almonds offer more fiber, and peanuts provide more protein per ounce.

The Importance of Careful Measurement

Since chopped walnuts have a different density than whole ones, the calorie count per tablespoon can vary. For the most accurate calorie count, using a kitchen scale to measure by weight is the most reliable method. A standard ounce is approximately 28 grams, which can then be used to calculate a precise calorie count from the known nutritional data. If using a measuring spoon, understand that a level tablespoon is less dense than a compacted one, and estimates should be treated as such.

Conclusion

In summary, 2 tablespoons of chopped walnuts provide approximately 90-100 calories, making them a dense source of energy. However, their high caloric density is matched by an impressive nutritional profile, including heart-healthy omega-3s, powerful antioxidants, and a host of essential vitamins and minerals. Incorporating a controlled portion of walnuts into your daily diet can offer significant health benefits for your heart, brain, and gut. For those concerned with weight management, mindful portion control is key, but the satiety-promoting effects of these nuts can aid in managing hunger. Ultimately, walnuts are a valuable addition to a balanced diet, offering a delicious way to boost your nutrient intake. For more research and recipes, explore resources from organizations like the California Walnut Commission. walnuts.org

Storage and Freshness

To preserve the quality and nutritional benefits of your walnuts, proper storage is essential. Due to their high fat content, walnuts can become rancid if not stored correctly. To maximize freshness, store walnuts in an airtight container or bag in the refrigerator or freezer. This prevents oxidation and helps maintain their flavor and nutrient density over time. For toasted walnuts, ensure they have cooled completely before storing.

Cooking with Chopped Walnuts

Chopped walnuts are an incredibly versatile ingredient that can be used in a wide variety of dishes, both sweet and savory. Their rich, nutty flavor and satisfying crunch make them a popular addition to many recipes.

• Breakfast: Sprinkle over oatmeal, yogurt, or incorporate them into pancake or waffle batter.
• Salads: Add a handful to any salad for extra texture, flavor, and a boost of healthy fats.
• Baked Goods: Fold into muffins, breads, cookies, and cakes.
• Main Courses: Use as a topping for cooked vegetables or in a plant-based Bolognese sauce.
• Snacks: Combine with dried fruit and other nuts for a homemade trail mix.
• Smoothies: Blend into your morning smoothie for added protein and fiber.

Using chopped walnuts in these ways can help you meet your daily nutritional needs while enjoying delicious and satisfying meals.

Frequently Asked Questions

What is the calorie count for 1 tablespoon of chopped walnuts?

One tablespoon of chopped walnuts contains approximately 45-50 calories, based on the calculation that two tablespoons contain 90-100 calories.

Are the calories in walnuts considered 'healthy' calories?

Yes, walnuts are considered a healthy calorie source because they are primarily composed of beneficial polyunsaturated fats, fiber, and protein, rather than added sugars or simple carbohydrates.

Can eating walnuts every day lead to weight gain?

When consumed in moderation and as part of a balanced diet, eating walnuts daily is unlikely to cause weight gain. Their high fiber and protein content promote satiety, which can help with weight management.

How do the calories in English walnuts compare to black walnuts?

The calorie count can differ slightly between English and black walnuts. For example, 2 tablespoons of black walnuts might have around 97 calories, while the same amount of English walnuts is closer to 85-90 calories.

Does toasting chopped walnuts change their calorie count?

No, toasting chopped walnuts does not significantly change their calorie content. The cooking process drives off moisture but does not alter the fundamental caloric makeup from fats, proteins, and carbohydrates.

What is a good portion size for walnuts if I'm watching my calorie intake?

A standard, healthy portion size for nuts is typically considered one ounce. For chopped walnuts, this is about 1/4 cup, or 2 tablespoons, which provides approximately 90-100 calories.

What nutrients are responsible for the calories in walnuts?

The calories in walnuts come predominantly from their high fat content, with smaller contributions from protein and carbohydrates. Walnuts are comprised of about 65% fat and 15% protein by weight.