Walnuts Nutrition Facts: Calories, Vitamins & Minerals
Walnuts nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 654 kcal | 196 kcal |
| Energy (kilojoules) | 2,736 kJ | 821 kJ |
| Protein | 15 g | 4.5 g |
| Fat | 65 g | 20 g |
| incl. saturated | 6.1 g | 1.8 g |
| Total carbohydrates | 14 g | 4.1 g |
| incl. sugars | 2.6 g | 0.8 g |
| incl. fiber | 6.7 g | 2 g |
| Salt | 0 g | 0 g |
| Omega-3 (ALA) | 9,080 mg | 2,724 mg |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
654 kcal (2,736 kJ) per 100 g · P/F/C 15/65/14 g
Serving (handful, 30 g) — 196 kcal (821 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: high salt: low fiber: high
Are walnuts healthy?
Yes, with an eye on the portion. On their nutrient profile, walnuts get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Plant omega-3 (ALA): about 2.7 g per serving, against an adequate intake of 1.1–1.6 g a day.
- Mostly unsaturated fat: saturated fat is 9% of the fat — 1.8 g per serving.
Against
- Calorie-dense: 654 kcal per 100 g — a serving (handful, 30 g) is already 196 kcal.
A typical serving (handful, 30 g) has 196 kcal, 4.5 g protein, 20 g fat and 4.1 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Walnuts stand out among nuts for their plant omega-3 (ALA). They're calorie-dense, so a serving is a small handful.
protein 9%fat 87%carbs 4%
Vitamins and minerals in walnuts
Per 100 g, the standouts are copper — 1.6 mg, 177% of the Daily Value; manganese — 3.4 mg, 148% of the Daily Value; magnesium — 158 mg, 38% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin E | 0.7 mg | 0.21 mg | 1% |
| Vitamin K | 2.7 mcg | 0.81 mcg | 1% |
| Thiamin (B1) | 0.34 mg | 0.1 mg | 9% |
| Riboflavin (B2) | 0.15 mg | 0.05 mg | 3% |
| Niacin (B3) | 1.1 mg | 0.34 mg | 2% |
| Vitamin B6 | 0.54 mg | 0.16 mg | 9% |
| Folate (B9) | 98 mcg | 29 mcg | 7% |
| Potassium | 441 mg | 132 mg | 3% |
| Calcium | 98 mg | 29 mg | 2% |
| Magnesium | 158 mg | 47 mg | 11% |
| Phosphorus | 346 mg | 104 mg | 8% |
| Iron | 2.9 mg | 0.87 mg | 5% |
| Zinc | 3.1 mg | 0.93 mg | 8% |
| Copper | 1.6 mg | 0.48 mg | 53% |
| Manganese | 3.4 mg | 1 mg | 44% |
| Selenium | 4.9 mcg | 1.5 mcg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nuts, walnuts, english” (FDC ID 170187, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Walnuts calories by weight, 20–150 g
30 g of walnuts has 196 calories and 50 g has 327. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 131 | 3 / 13 / 2.7 | 1.3 |
| 30 g — typical serving | 196 | 4.5 / 20 / 4.1 | 2 |
| 50 g | 327 | 7.5 / 33 / 6.9 | 3.4 |
| 100 g | 654 | 15 / 65 / 14 | 6.7 |
| 150 g | 981 | 23 / 98 / 21 | 10 |
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Walnuts: more nutrition highlights
They have 2 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (handful, 30 g) is 196 kcal — roughly 64 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Walnuts: swaps and alternatives
No need to swap: walnuts already get grade A, the top of the scale. We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of walnuts.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Walnuts | A | 196 | 4.5 | 2 |
| Hazelnuts | A | 188 | 4.5 | 2.9 |
| Pecans | A | 207 | 2.8 | 2.9 |
| Almond Butter | A | 184 | 6.3 | 3.1 |
Walnuts vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 22 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Walnuts | 654 | 15 / 65 / 14 |
| Brazil Nuts | 659 | 14 / 67 / 12 |
| Macadamia Nuts | 718 | 7.9 / 76 / 14 |
FAQ
How many calories are in 100 g of walnuts?
100 g of walnuts has 654 calories, with 15 g protein, 65 g fat and 14 g carbohydrates (6.7 g fiber).
How many calories are in a serving of walnuts?
A serving (handful, 30 g) has 196 calories: 4.5 g protein, 20 g fat and 4.1 g carbs.
What are the macros of walnuts?
Per 100 g: 15 g protein, 14 g carbs and 65 g fat. By calories that's about 9% protein, 4% carbs and 87% fat.
How long do you have to walk to burn a serving of walnuts?
About 64 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person — that's the 196 calories in a serving (handful, 30 g).
What vitamins and minerals are in walnuts?
Per 100 g, walnuts are richest in copper (1.6 mg, 177% DV), manganese (3.4 mg, 148% DV), magnesium (158 mg, 38% DV) — from USDA FoodData Central record 170187.
How much fiber is in walnuts?
100 g of walnuts has 6.7 g of fiber; a serving (handful, 30 g) has 2 g — 8% of the 25 g a day the WHO recommends.