Walnuts: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Walnuts: 654 kcal, 15.2 g protein, 65.2 g fat and 13.7 g carbohydrate per 100 g. A typical portion is 1 handful (28 g): about 183 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in copper · 176%
- High in manganese · 167%
- High in phosphorus · 49%
- High in magnesium · 45%
- High in vitamin B6 · 41%
- High in zinc · 33%
- High in vitamin B1 (thiamine) · 30%
- High in saturated fat · 28%
| Nutrition | per 100 g | % daily value | portion (28 g) | % daily value |
|---|---|---|---|---|
| Calories | 654 kcal | 33% | 183 kcal | 9% |
| Protein | 15.2 g | 30% | 4.26 g | 9% |
| Fat | 65.2 g | — | 18.3 g | — |
| Carbohydrate | 13.7 g | — | 3.84 g | — |
| Fibre | 6.7 g | 21% | 1.88 g | 6% |
| Sugar(limit) | 2.61 g | 3% | 0.73 g | 1% |
| Saturated fat(limit) | 6.13 g | 28% | 1.72 g | 8% |
| Sodium(limit) | 2 mg | 0% | 0.56 mg | 0% |
| Copper | 1.59 mg | 176% | 0.44 mg | 49% |
| Manganese | 3.41 mg | 167% | 0.96 mg | 47% |
| Phosphorus | 346 mg | 49% | 96.9 mg | 14% |
| Magnesium | 158 mg | 45% | 44.2 mg | 12% |
| Vitamin B6 | 0.54 mg | 41% | 0.15 mg | 12% |
| Zinc | 3.09 mg | 33% | 0.87 mg | 9% |
| Vitamin B1 (thiamine) | 0.34 mg | 30% | 0.1 mg | 8% |
| Folate | 98 µg | 25% | 27.4 µg | 7% |
| Iron | 2.91 mg | 22% | 0.81 mg | 6% |
| Potassium | 441 mg | 15% | 123 mg | 4% |
Typical portion: 1 handful, 28 g, about 183 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
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Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: english walnuts.
About this food: Walnuts
Walnuts are sold both shelled and in the shell, and the figures here belong to the kernels. The shell accounts for roughly half of the weight, so a kilogram of nuts in the shell is closer to half a kilogram of food. If you crack your own from a home tree or the market, weigh the kernels after cracking. The USDA entry is the English walnut, which is the common type in Ukraine.
A handful here means about 28 g, around seven whole nuts or fourteen halves. That gives 183 kcal and 4.3 g protein. At 654 kcal per 100 g, walnuts are among the densest foods in the pantry, mainly because of 65.2 g of fat per 100 g. Chopped walnuts in salads, porridge or baked goods pile up quickly when you add them by eye, so use a tablespoon or a scale at least a few times to calibrate.
The brown skin on a kernel is slightly bitter, and many cooks leave it on. Shelled walnuts go stale faster than the ones in the shell, with a sharp, bitter taste when the fat spoils, so keep opened packs sealed in a cool place or the fridge. Walnuts with honey, a traditional Ukrainian pairing, mean two dense foods in one dish, so log both. Candied or salted walnuts are different products and do not fit this entry.
What it is high and low in
Walnuts is high in copper (176%), manganese (167%), phosphorus (49%), magnesium (45%), vitamin B6 (41%), zinc (33%), vitamin B1 (thiamine) (30%), folate (25%), iron (22%) and fibre (21%) per 100 g (share of the daily reference in brackets). It is a good source of potassium (15%), vitamin B2 (riboflavin) (13%) and calcium (10%).
It is also high in nutrients with a daily limit: saturated fat (28%) (share of the daily limit). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared walnuts with the five foods in our table that are closest in composition (Hazelnuts, Sunflower seeds, Sesame seeds, Raw peanuts and Almonds), per 100 g.
Rank among the six: Protein (1 = most): 5th of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 6th of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Walnuts | 654 | 15.2 | 65.2 | 13.7 | 6.7 |
| Hazelnuts | 628 | 15 | 60.8 | 16.7 | 9.7 |
| Sunflower seeds | 584 | 20.8 | 51.5 | 20 | 8.6 |
| Sesame seeds | 573 | 17.7 | 49.7 | 23.5 | 11.8 |
| Raw peanuts | 567 | 25.8 | 49.2 | 16.1 | 8.5 |
| Almonds | 579 | 21.2 | 49.9 | 21.6 | 12.5 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170187: "Nuts, walnuts, english"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of walnuts?
654 kcal per 100 g, with 15.2 g protein, 65.2 g fat and 13.7 g carbohydrate. A typical portion (1 handful, 28 g) has about 183 kcal.
How much protein is in walnuts?
100 g has 15.2 g of protein, which is 30% of a 50 g daily reference, and a typical portion (28 g) has 4.3 g. Protein supplies 9% of its calories.
Which vitamins and minerals does walnuts contain?
The most per 100 g, as a share of the daily reference: copper 1.59 mg (176%); manganese 3.41 mg (167%); phosphorus 346 mg (49%); magnesium 158 mg (45%). Every other tracked vitamin or mineral is under 10% or has no USDA value.