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How Many Calories in Walnuts?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 185 kcal | 4.3g |
| 100g | 654 kcal | 15.2g |
A walnuts contains 654 calories per 100g. A typical a handful (28g) provides about 183 calories. Walnuts is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Walnuts Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 654 kcal | 183 kcal |
| Protein | 15.2g | 4.3g |
| Carbohydrates | 13.7g | 3.8g |
| of which Sugars | 2.6g | 0.7g |
| Fat | 65.2g | 18.3g |
| of which Saturates | 6.1g | 1.7g |
| Fibre | 6.7g | 1.9g |
| Sodium | 2.0mg | 1mg |
| Potassium | 441.0mg | 123mg |
| Calcium | 98.0mg | 27mg |
| Iron | 2.9mg | 0.8mg |
| Vitamin C | 1.3mg | 0.4mg |
| Vitamin A | 1.0µg | 0µg |
| Selenium | 4.9µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (30% DV) — an excellent source
- High in fibre (24% DV) — an excellent source
- High in fat (84% DV) — an excellent source
- Low in sodium (0% DV)
- A good source of iron (16% DV)
- High in saturated fat (30% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 33% DV
- Protein: 30% DV
- Carbohydrates: 5% DV
- Fibre: 24% DV
- Fat: 84% DV
- Saturated fat: 30% DV
- Sodium: 0% DV
- Potassium: 9% DV
- Calcium: 8% DV
- Iron: 16% DV
- Vitamin C: 1% DV
- Vitamin A: 0% DV
- Selenium: 9% DV
- Riboflavin (B2): 8% DV
High-protein options alongside walnuts
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Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does walnuts fit your diet?
High-protein diets
At 15.2g of protein per 100g, walnuts clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Walnuts provides 6.7g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Moderation note
Walnuts is relatively energy-dense (654 kcal/100g) with 6.1g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.
Frequently Asked Questions
How many calories in walnuts per 100g?
Walnuts contains 654 calories per 100g, based on USDA reference data.
Is walnuts high in calories?
A a handful of walnuts (28g) has around 183 calories — roughly 9% of a 2,000-calorie daily intake.
Is walnuts good for weight loss?
Walnuts is fairly calorie-dense at 654 calories per 100g, so portion size matters when losing weight. A a handful provides about 183 calories.
How much protein is in walnuts?
Walnuts contains 15.2g of protein per 100g.
Is walnuts a good source of fibre?
Yes — walnuts provides 6.7g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does walnuts compare to nuts, hickorynuts, dried?
Walnuts has 654 calories per 100g, close to nuts, hickorynuts, dried at 657 — 3 calories fewer per 100g. See the full macro breakdown above.
How many servings of walnuts for 20g of protein?
With 15.2g of protein per 100g, you'd need roughly 132g of walnuts to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to walnuts by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Walnuts (this page) | 654 kcal | 15.2g | 13.7g | 65.2g |
| Nuts, Hickorynuts, Dried | 657 kcal | 12.7g | 18.2g | 64.4g |
| Nuts, Brazilnuts, Dried, Unblanched | 659 kcal | 14.3g | 11.7g | 67.1g |
| Nuts, Coconut Meat, Dried (desiccated), Not Sweetened | 660 kcal | 6.9g | 23.6g | 64.5g |
| Nuts, Formulated, Wheat-based, All Flavors Except Macadamia | 647 kcal | 13.1g | 20.8g | 62.3g |
| Nuts, Hazelnuts or Filberts, Dry Roasted, without Salt Added | 646 kcal | 15.0g | 17.6g | 62.4g |
| Nuts, Walnuts, Dry Roasted, with Salt Added | 643 kcal | 14.3g | 17.9g | 60.7g |
More kit for walnuts tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.