Calories in Walnuts
Walnuts contain 654 kcal per 100g — the most calorie-dense common nut. A 1 oz serving (28g, ~14 halves) is 185 kcal with 4g protein and 2.5g of omega-3.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 oz walnuts (28g, ~14 halves) | 185 | 3.9 | 4.3 | 18.5 | 1.9 |
| 1/4 cup walnuts (~30g) | 196 | 4.1 | 4.6 | 19.6 | 2 |
| 100g walnuts | 654 | 14 | 15 | 65 | 6.7 |
| 5 walnut halves (~10g) | 65 | 1.4 | 1.5 | 6.5 | 0.7 |
About these numbers
Walnuts are the only common nut providing meaningful omega-3 (ALA — alpha-linolenic acid). A 1 oz serving delivers ~2.5g of ALA, exceeding most daily recommendations. The 2020 Guasch-Ferré meta-analysis found walnut consumption was associated with 21% lower CVD events at 1 serving/day. Calorie density is highest among nuts at 654 kcal per 100g — measure portions carefully.
Use the calculators
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- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in walnuts?
- 1 oz (~14 halves): 185 kcal. Per 100g: 654 kcal — most calorie-dense common nut. 5 walnut halves: 65 kcal.
- Are walnuts good for weight loss?
- In measured portions, yes. Despite high calorie density, the omega-3 content and cardiovascular benefits make walnuts valuable additions to weight loss eating. Portion control is essential — measure 1 oz daily as a planned addition rather than free snacking.
- Walnuts vs almonds?
- Walnuts: 185 kcal/oz, 4g protein, 2.5g ALA omega-3. Almonds: 164 kcal/oz, 6g protein, no meaningful omega-3. Almonds win on protein-per-calorie; walnuts win on omega-3 content. For cardiovascular health, the daily walnut habit has stronger trial evidence (PREDIMED, Guasch-Ferré 2020). Use both.
- How many walnuts per day?
- PREDIMED and most cardiology studies use 1 oz/day (~14 halves). The cardiovascular benefit appears at this dose; higher intakes add calories without proportionate benefit. For weight management while capturing omega-3 benefits, 1 oz daily is the practical sweet spot.
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