Quick Answer
The number of carbs in candied walnuts can vary depending on the recipe and amount of coating, but on average a 1 ounce (28 gram) serving contains about 7-10 grams of net carbs. The coating adds some carbs from sugar while the walnuts themselves contain a minimal amount of carbs. Overall, candied walnuts are a moderately high-carb snack compared to plain nuts.
In-depth Answer
Candied walnuts are walnuts that have been cooked in butter and coated with a sweet, sticky sugar glaze. The candied coating significantly increases the carb content compared to plain walnuts. However, candied walnuts can fit into a low-carb diet in moderation. Here is a detailed look at the carb count.
Carbs in Walnuts
Plain walnuts are very low in carbohydrates. One ounce (28 grams) of walnuts contains only 2.6 grams of total carbs and 1.3 grams of fiber[1]. This leaves just 1.3 grams of net digestible carbs, making walnuts an excellent low-carb nut choice.
The small amount of carbs found in walnuts comes from plant compounds and sugars. However, the naturally occurring sugars in nuts do not spike blood sugar in the same way as added sugars. Walnuts have a low glycemic index, meaning they do not raise blood sugar levels much after eating them[2].
Overall, plain walnuts contribute minimal carbs to candied walnuts. The coating is where most of the carbs come from.
Carbs in Candied Coating
The sweet coating on candied walnuts is typically made from butter, brown sugar, vanilla, and cinnamon. Recipes can also include corn syrup, maple syrup, or honey. These ingredients add a significant amount of carbs and sugar.
For example, here are the carb counts for common candied walnut ingredients:
| Ingredient | Carbs per 1 tbsp |
|---|---|
| Brown sugar | 12.5 grams |
| Maple syrup | 13 grams |
| Honey | 17 grams |
As you can see, just a small amount of these sweeteners packs over 10 grams of carbs. Most candied walnut recipes call for at least 1-3 tablespoons of added sugars.
Some recipes also bread walnuts in flour before coating in sugar. All-purpose flour has about 15 grams of carbs per tablespoon, further increasing the carb content.
So while plain walnuts are very low carb, the sugars and flour in candied walnut coating significantly raise the carb amount.
Net Carbs in Candied Walnuts
To find the net carb count of candied walnuts, you need to subtract the grams of fiber from the total carbs.
The coating does not provide any significant fiber, so the only fiber comes from the walnuts themselves. As mentioned earlier, there are 1.3 grams of fiber in one ounce of walnuts[1].
Here is an estimate of the net carbs in a 1 ounce serving of candied walnuts:
| Total carbs | 10 grams |
|---|---|
| Fiber | 1.3 grams |
| Net carbs | 8.7 grams |
This is just an average since the net carbs can range from 7-11 grams depending on the specific recipe. But in general, you can expect around 8-10 grams of net digestible carbs in a typical 1 ounce serving of candied walnuts.
Daily Carb Limit on Low-Carb Diets
How do these candied walnut carb counts fit into different low-carb diets? Here is a look at the typical daily net carb limits:
| Diet | Net carb limit |
|---|---|
| Keto | 20-50 grams per day |
| Low carb | 80-130 grams per day |
| Slow carb | 80-120 grams per day |
On a keto diet, it’s best to stick to around 1-2 ounces of candied walnuts per day to keep net carbs low. People following a standard low-carb or slow-carb diet can work in larger portions while staying under their higher daily carb limit.
For anyone watching their blood sugar levels, be mindful of portion sizes of candied walnuts as the added sugars may cause more of a spike than plain nuts.
Health Benefits of Walnuts
Walnuts are highly nutritious, providing protein, antioxidants, and important vitamins and minerals like thiamine and copper. Here is more on the many health benefits walnuts provide:
Heart Health
Walnuts contain high amounts of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Omega-3s benefit heart health by decreasing inflammation, reducing blood pressure, and improving artery function[3].
The polyunsaturated fats in walnuts can help lower LDL “bad” cholesterol while increasing HDL “good” cholesterol. The ALA, phytosterols, and fiber in walnuts also support healthy cholesterol levels[4].
By improving multiple heart disease risk factors, walnuts may decrease the chances of events like heart attacks and strokes.
Brain Function
Walnuts provide key nutrients for brain health like vitamin E, folate, copper, and magnesium. The plant omega-3 ALA supports neuron functioning and communication[5].
Some studies show eating walnuts may improve cognitive abilities like processing speed, memory, and concentration as we age. Walnuts may also benefit brain health conditions like dementia and Alzheimer’s disease[6].
Blood Sugar Control
The polyunsaturated fats, fiber, and antioxidants in walnuts help regulate insulin levels and control blood sugar. Walnuts have also been shown to decrease A1C hemoglobin levels, giving them added benefits for people with diabetes[7].
The low carb content coupled with the positive impacts on insulin response make walnuts a smart choice for those looking to manage diabetes or metabolic syndrome.
Cancer Prevention
Walnuts contain a variety of compounds that may help combat cancer development and growth. These include antioxidants like ellagic acid, vitamin E, melatonin, gamma-tocopherol, and phytosterols[8].
Research shows walnut consumption may suppress the growth of breast, prostate, and colon cancer cells. More studies are needed, but adding walnuts to your diet could provide cancer-protective benefits.
Weight Management
Despite being high in fat and calories, some research indicates walnuts can actually help with weight loss and maintenance.
The protein, fiber, and monounsaturated fats in walnuts increase satiety after eating and cause people to naturally eat less at subsequent meals. The omega-3s may also boost metabolism slightly[9].
One study found people who ate walnuts daily for a year did not gain weight compared to those avoiding nuts[10]. So don’t be afraid to enjoy a handful of walnuts even when managing your weight.
Male Fertility
The nutrients in walnuts support sperm health parameters like count, shape, size, and motility. Consumption of 75 grams of walnuts per day for 12 weeks significantly improved sperm quality in healthy young men in one study[11].
Walnuts’ benefits for fertility could make them a valuable addition to men’s diets when trying to conceive. More research is still needed on this topic.
Skin Health
Walnuts provide an array of vitamins, minerals, and lipids important for skin health. The B-vitamins thiamine and riboflavin prevent dry skin and irritations. Vitamin E protects skin cell membranes from damage. And walnut oil may decrease inflammation involved in some skin conditions like eczema[12].
The polyunsaturated fats in walnuts can also help wounds heal faster. Some people apply walnut oil directly to their skin for added moisturizing benefits.
Sleep Quality
Melatonin is a natural hormone that regulates sleep-wake cycles in the body. Walnuts contain a small amount of melatonin, and eating them has been linked to improvements in sleep quality[13].
Walnuts’ content of magnesium, a mineral that relaxes muscles, may provide added sleep benefits. If you struggle with sleep issues, enjoying some walnuts before bed may help you fall asleep faster and sleep more soundly.
Tips for Enjoying Candied Walnuts
Here are some tips for purchasing, making, and eating candied walnuts:
– Look for candied walnuts with short ingredient lists. Some contain preservatives and artificial colors that won’t provide any health benefits.
– Make your own to control the amount of sugar used. Coat with cinnamon for added flavor over heavy syrups or honey.
– Store leftovers in an airtight container in the fridge or freezer. The sugary coating will start to weep after a few days at room temp.
– Pair candied walnuts with cheese and fruit for a sweet and savory snack plate. The walnuts complement soft cheeses like brie or goat cheese nicely.
– Sprinkle chopped candied walnuts over oatmeal or yogurt for extra crunch and flavor. They make an ideal sweet topping for plain Greek yogurt.
– For a more savory preparation, coat walnuts in spices like cayenne, chili powder, or cumin before roasting in the oven.
– Practice portion control, as it’s easy to overeat candied nuts. Stick to around 1 ounce or a small handful per serving.
The Bottom Line
Candied walnuts provide about 7-10 grams of net digestible carbs per ounce. This moderately high amount of carbs comes from the sugar coating added to the naturally low-carb walnuts. Enjoy candied walnuts in moderation as part of a healthy low-carb or keto diet.
Aim for no more than 1-2 ounces of candied walnuts per day if following keto. People on higher-carb diets have more flexibility with portion sizes. And you’ll reap the most benefits of walnuts by choosing versions with less added sugar and enjoying them as part of an overall balanced diet.