Calories in walnuts
English, raw. 654 kcal (2,736 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Walnuts are among the most energy-dense nuts, with 654 kcal (2736 kJ) per 100 g. About 65% of their weight is fat, and most of that is polyunsaturated, including about 9 g of alpha-linolenic acid (ALA), the plant omega-3. Fat supplies the large majority of the energy, with smaller amounts from protein and carbohydrate, and they provide 6.7 g of fibre per 100 g.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28.4 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 185 kcal | – |
| Energy | 776 kJ | – |
| Protein | 4.3 g | 9% |
| Total fat | 18.5 g | 24% |
| Saturated | 1.74 g | 9% |
| Monounsaturated | 2.53 g | – |
| Polyunsaturated | 13.37 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 3.9 g | 1% |
| Sugars | 0.74 g | – |
| Starch | 0.02 g | – |
| Fibre | 1.9 g | 7% |
| Water | 1.2 g | – |
| Vitamins | ||
| Vitamin A | 0.3 µg | <1% |
| Vitamin C | 0.4 mg | <1% |
| Vitamin E | 0.198 mg | 1% |
| Vitamin K | 0.8 µg | <1% |
| Thiamin (B1) | 0.097 mg | 8% |
| Riboflavin (B2) | 0.043 mg | 3% |
| Niacin (B3) | 0.3 mg | 2% |
| Pantothenic acid (B5) | 0.162 mg | 3% |
| Vitamin B6 | 0.152 mg | 9% |
| Folate | 27.8 µg | 7% |
| Choline | 11.1 mg | 2% |
| Minerals | ||
| Calcium | 27.8 mg | 2% |
| Iron | 0.8 mg | 5% |
| Magnesium | 44.8 mg | 11% |
| Phosphorus | 98.1 mg | 8% |
| Potassium | 125 mg | 3% |
| Sodium | 0.6 mg | <1% |
| Zinc | 0.9 mg | 8% |
| Copper | 0.4 mg | 50% |
| Manganese | 1 mg | 42% |
| Selenium | 1.4 µg | 3% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 oz (14 halves) | 28.4 | 185 | 776 | 4.3 | 3.9 | 18.5 |
| 1 cup, chopped | 117 | 765 | 3,202 | 17.8 | 16 | 76.3 |
| 1 walnut half | 2 | 13 | 55 | 0.3 | 0.3 | 1.3 |
Things worth knowing
- A 1 oz (28 g) handful, about 14 halves, has around 185 kcal (776 kJ). A single walnut half is about 13 kcal, and a cup of chopped walnuts about 765 kcal (3202 kJ).
- Walnuts are higher in energy than almonds (about 579 kcal per 100 g) but lower than pecans (about 691 kcal). Almonds have noticeably more protein and fibre.
- Walnuts stand out among nuts for omega-3: about 9 g of ALA per 100 g, or roughly 2.6 g per ounce. Most other common nuts contain much less.
- Black walnuts, a different species, have about 619 kcal per 100 g and far more protein, 24 g versus 15 g for the English walnuts in this data.
Converting these figures
One 1 oz (14 halves) of walnuts is 185 kcal, which is 776 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 37 g of walnuts to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 14 nuts and seeds in one table →
Source: USDA FoodData Central, SR Legacy 12155. Values are averages; individual samples vary with variety, growing conditions, and preparation.