Walnuts Calories & Nutrition Facts
Highest omega-3 plant source with ALA, exceptional for brain and heart health.
Quick answer
How many calories are in Walnuts?
Walnuts has 654 calories per 100g. A 1 oz halves (28g) has about 183 calories. It is a calorie-dense food, with most calories coming from fat.
Start with your portion
Turn Walnuts into a daily plan
Source review
Walnuts Source Review: Ounce Portions, Fat Calories, and ALA Context
Reviewed May 17, 2026. This page uses plain walnuts as the reference and scales realistic tablespoon, ounce, and quarter-cup portions.
- Walnuts are nutrient-dense and calorie-dense, so gram portions are more reliable than estimating by handfuls.
- Most calories come from fat, but that does not make walnuts low-quality; the practical question is portion size and meal context.
- Candied, salted, oil-roasted, glazed, walnut butter, and baked-good forms should be tracked separately from plain walnut halves or pieces.
- Plant omega-3 ALA context belongs in food selection, while calories still scale directly from the weighed portion.
Practical Portion Guide for Walnuts
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz halves (28g) | 183 kcal | 4.2g | 3.9g | 2.0g | 18.2g |
| 1/4 cup chopped (30g) | 196 kcal | 4.5g | 4.2g | 2.2g | 19.5g |
| 2 tbsp chopped (15g) | 98 kcal | 2.3g | 2.1g | 1.1g | 9.8g |
| 100g reference | 654 kcal | 15.0g | 14.0g | 7.3g | 65.0g |
A small handful can be calorie-dense. Track walnuts by grams, ounce portions, or tablespoons when using them in oatmeal, salads, yogurt, or baking.
% Daily Value: 1 oz halves (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 170187 (Nuts, walnuts, english); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 oz halves (28g) | % DV |
|---|---|---|---|---|
| Protein | 15g | 30% | 4.2g | 8% |
| Dietary fiber | 6.7g | 24% | 1.9g | 7% |
| Total carbohydrate | 14g | 5% | 3.9g | 1% |
| Total fat | 65g | 83% | 18.2g | 23% |
| Sodium | 2mg | 0% | 1mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 441mg | 9% | 123mg | 3% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 170187.
Where Walnuts Ranks (USDA Comparisons)
Walnuts appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Walnuts Fits Into a Diet
Walnuts are best used as a measured nut serving for adding crunch, unsaturated fat, plant omega-3 ALA, and minerals to meals or snacks.
Pair walnuts with fruit, Greek yogurt, oats, cottage cheese, vegetables, or salad greens so the fat-rich portion adds satiety without becoming the whole snack.
Raw, roasted, salted, candied, glazed, black walnuts, walnut butter, and baked goods with walnuts can differ sharply from the plain nut reference.
Plan Around Walnuts
Healthy Snacks for Weight Loss
Plan snack portions when foods like Walnuts are easy to over-pour.
Empty Calories Guide
Separate filling snacks from calorie-dense extras that do not keep you full.
Anti-Inflammatory Foods
Put Walnuts into broader food-pattern context without relying on supplement claims.
Keto Diet Guide
Check how low-carb foods like Walnuts fit within a ketogenic day.
Compare Walnuts With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
| Cashews | 553 kcal | 18g | 30g | 44g | 3.3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Walnuts: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
Is Walnuts high in protein?
Walnuts has 15g protein per 100g, which is 30% of the 50g FDA Daily Value. 1 oz halves (28g) supplies about 4.2g, or 8% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Walnuts a good source of potassium?
USDA FoodData Central lists 441mg potassium per 100g for Nuts, walnuts, english (FDC ID 170187), which is 9% of the 4,700mg Daily Value. 1 oz halves (28g) provides about 123mg, or 3% DV, a low contribution by the FDA 5% guide.
How many calories are in Walnuts?
Walnuts contains 654 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 60 calories from protein, 56 calories from carbohydrates, and 585 calories from fat; these estimates may not add up exactly to the listed total.
Is Walnuts good for weight loss?
Walnuts is calorie-dense at 654 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Walnuts?
Walnuts contains 15g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Walnuts?
Track Walnuts by grams when precision matters. A practical starting point is 1 oz halves (28g), which is about 183 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Walnuts keto-friendly?
Yes, Walnuts is keto-friendly with only 14g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Walnuts good for diabetics?
Walnuts may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Walnuts?
Calorique's food profile lists vitamins B6, Folate, B1, E and minerals including Manganese, Copper, Magnesium, Phosphorus for Walnuts. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Walnuts?
Calorique standardizes Walnuts nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g
Sesame Seeds
573 cal · 18g protein per 100g