EatSeeNutrition information: walnuts
| Nutrient | Carbs 100 g | % RI* | Handful (30 g) |
|---|---|---|---|
| Energy | 654 kcal2736 kJ | 33% | 196 kcal820 kJ |
| Fat | 65.2 g | 93% | 19.6 g |
| of which saturated fatty acids | 6.1 g | 31% | 1.8 g |
| Carbs | 7 g | 3% | 2.1 g |
| of which sugars | 2.6 g | 3% | 0.8 g |
| Fiber | 6.7 g | - | 2 g |
| Protein | 15.2 g | 30% | 4.6 g |
| Salt | 0.01 g | 0% | <0.01 g |
| Water | 4.1 g | - | 1.2 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in walnuts?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 walnut4 g | 26 kcal | 0.6 g | 0.3 g | 2.6 g |
| 1 tablespoon chopped walnuts8 g | 52 kcal | 1.2 g | 0.6 g | 5.2 g |
| Handful30 g | 196 kcal | 4.6 g | 2.1 g | 19.6 g |
| 100 g | 654 kcal | 15.2 g | 7 g | 65.2 g |
Vitamins and minerals
In 100 g of walnuts, the highest amounts are phosphorus (49% RI), folate (49%), and magnesium (42%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 441 mg | 22% |
| Calcium | 98 mg | 12% |
| Magnesium | 158 mg | 42% |
| Phosphorus | 346 mg | 49% |
| Iron | 2.9 mg | 21% |
| Zinc | 3.1 mg | 31% |
| Selenium | 4.9 µg | 9% |
| Vitamin B1 (thiamin) | 0.34 mg | 31% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11% |
| Vitamin B3 (niacin) | 1.1 mg | 7% |
| Vitamin B6 | 0.54 mg | 39% |
| Folate | 98 µg | 49% |
| Vitamin E | 0.7 mg | 6% |
| Vitamin K | 2.7 µg | 4% |
Walnuts compared with other foods
Walnuts have the most calories per 100 g among the nuts and seeds in our chart. Here’s how foods in the nuts, seeds, and kernels category with similar calorie counts compare (kcal per 100 g):
- Pumpkin seeds559 kcal
- Roasted salted pistachios569 kcal
- Almonds579 kcal
- Shelled sunflower seeds584 kcal
- Roasted unsalted peanuts587 kcal
- Roasted salted peanuts587 kcal
- Peanut butter598 kcal
- Hazelnuts628 kcal
- Walnuts654 kcal
Walnuts in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500 kcal meal plan - day 3: oatmeal with apple and cinnamon
- 1800 kcal meal plan - day 1: baked apple with nuts and raisins
- 2000 kcal meal plan - day 4: oatmeal with apple and cinnamon
- 2500-kcal meal plan - day 3: blue cheese with grapes and walnuts
Recipes with this ingredient
- Pasta with parsley pesto and green peas - about 481 kcal per serving
- Turkey salad with pear and walnuts - about 393 kcal per serving
- Lentil, beet, and nut salad - about 455 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Nuts, walnuts, english” (NDB 12155). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.