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Walnuts calories and nutrition facts
100 grams of walnuts contains 654 calories, with 15.2 g of protein, 13.7 g of carbohydrate and 65.2 g of fat. It provides 6.7 g of fiber and 2.6 g of sugar per 100 g. Most of its calories come from fat.
Walnuts are among the fattiest nuts, which is why half a dozen halves feel so rich on a salad or porridge. That fat is unusually high in omega-3 for a plant food. As with all nuts, the practical risk is the open bag: weigh a 28 g portion once and learn the look of it.
Where the calories come from
Protein 9% Carbs 8% Fat 83%
How walnuts compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Walnuts | 654 kcal | 15.2 g | 13.7 g | 65.2 g |
| Brazil nut | 656 kcal | 14.3 g | 12.3 g | 66.4 g |
| Brazilnut, dried | 659 kcal | 14.3 g | 11.7 g | 67.1 g |
| Hickorynut, dried | 657 kcal | 12.7 g | 18.3 g | 64.4 g |
| Hazelnut, dry roasted | 646 kcal | 15 g | 17.6 g | 62.4 g |
Nutrition facts for walnuts
| Nutrient | Per 100 g | Per 1 oz (about 14 halves) |
|---|---|---|
| Calories | 654 kcal | 183.1 kcal |
| Protein | 15.2 g | 4.3 g |
| Carbohydrate | 13.7 g | 3.8 g |
| Fat | 65.2 g | 18.3 g |
| Fiber | 6.7 g | 1.9 g |
| Sugar | 2.6 g | 0.7 g |
| Saturated fat | 6.1 g | 1.7 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for walnuts — per 100 g and per portion.
Vitamins and minerals in walnuts
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 1.6 mg | 177% |
| Manganese | 3.4 mg | 148% |
| Magnesium | 158 mg | 38% |
| Vitamin B6 | 0.54 mg | 32% |
| Phosphorus | 346 mg | 28% |
| Zinc | 3.1 mg | 28% |
| Thiamin (B1) | 0.34 mg | 28% |
| Iron | 2.9 mg | 16% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common walnuts servings
How many calories in a portion of walnuts — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, ground (80 g) | 523 kcal | 12 g | 11 g | 52 g |
| 1 cup (100 g) | 654 kcal | 15 g | 14 g | 65 g |
| 1 cup, chopped (117 g) | 765 kcal | 18 g | 16 g | 76 g |
| 1 cup pieces or chips (120 g) | 785 kcal | 18 g | 16 g | 78 g |
Log walnuts in one tap
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Frequently asked questions
How many calories are in walnuts?
Walnuts has 654 calories per 100 grams. A typical serving of 1 oz (about 14 halves) (28 g) has about 183.1 calories.
How much protein is in walnuts?
Walnuts contains 15.2 g of protein per 100 g, or about 4.3 g per 1 oz (about 14 halves).
How much sugar is in walnuts?
Walnuts contains 2.6 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is walnuts a good source of protein?
Walnuts provides 15.2 g of protein per 100 g — about 9% of its calories come from protein.
How much fiber does walnuts have?
Walnuts has 6.7 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these walnuts calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170187 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
