🥜 Nuts & Seedsveganvegetariangluten free
🥜 Calories in Walnuts
The brain-shaped nut that is best for brain and heart health
Per 100g
654kcal
15g
Protein
14g
Carbs
65g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Small handful walnuts (28g) |
|---|---|---|
| Calories | 654kcal | 183kcal |
| Protein | 15g | 4.2g |
| Total Carbs | 14g | 3.9g |
| — of which Sugar | 2.6g | 0.7g |
| Total Fat | 65g | 18.2g |
| Dietary Fibre | 6.7g | 1.9g |
| Sodium | 2mg | 1mg |
Macro Breakdown
Protein15g (60 kcal)
Carbohydrates14g (56 kcal)
Fat65g (585 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron2.9mg
21% of daily reference intake
Potassium441mg
13% of daily reference intake
Magnesium158mg
42% of daily reference intake
Omega-39.1g
100% of daily reference intake
✅ Key Nutrition Facts
- •9.1g omega-3 (ALA) per 100g — highest omega-3 of any nut
- •Contains polyphenols linked to improved gut microbiome
- •Associated with reduced LDL cholesterol in clinical trials
- •High in melatonin — may support sleep quality
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 28g (1oz / ~14 halves) | 28g | 183 kcal | 4.2g |
| 100g | 100g | 654 kcal | 15g |
Frequently Asked Questions
How many calories in walnuts?+
Walnuts contain 654 calories per 100g. A standard 28g serving (about 14 walnut halves) provides approximately 183 calories with 4.3g protein and 18g fat.
Are walnuts the healthiest nut?+
Walnuts have the strongest evidence for brain and heart health due to their unique omega-3 content. Almonds are better for vitamin E and bone health. Both are excellent — variety is ideal.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.