Walnut: calories and nutrition facts
100 g of walnut has 654 kcal. 7 walnuts (28 g): 183 kcal.
Walnut is in the family Nuts, seeds & oils. Per 100 g it provides 15.2 g protein, 13.7 g carbohydrates (6.7 g fiber) and 65.2 g fat: about 84% of its calories come from fat.
What walnut provides most
- High in magnesium: 158 mg per 100 g, 38 % of the Daily Value.
- High in vitamin B6: 0.54 mg per 100 g, 32 % of the Daily Value.
- High in protein: 15.2 g per 100 g, 30 % of the Daily Value.
- High in vitamin B1 (thiamin): 0.34 mg per 100 g, 28 % of the Daily Value.
- High in zinc: 3.1 mg per 100 g, 28 % of the Daily Value.
- High in phosphorus: 346 mg per 100 g, 28 % of the Daily Value.
Worth knowing, per 100 g: saturated fat: 6.1 g.
Walnut per serving
The serving is 7 walnuts, 28 g, from USDA's household measure.
| Nutrient | 100 g | 7 walnuts |
|---|---|---|
| Calories | 654 kcal | 183 kcal |
| Protein | 15.2 g | 4.3 g |
| Carbohydrates | 13.7 g | 3.8 g |
| Fiber | 6.7 g | 1.9 g |
| Sugars | 2.6 g | 0.73 g |
| Fat | 65.2 g | 18.3 g |
| Sodium | 2 mg | 0.56 mg |
Walnut nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 654 kcal | — |
| Protein | 15.2 g | 30 % |
| Total fat | 65.2 g | 84 % |
| Saturated fat | 6.1 g | 31 % |
| Monounsaturated fat | 8.9 g | — |
| Polyunsaturated fat | 47.2 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 13.7 g | 5 % |
| Dietary fiber | 6.7 g | 24 % |
| Total sugars | 2.6 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 µg | 0 % |
| Vitamin C | 1.3 mg | 1 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.7 mg | 5 % |
| Vitamin K | 2.7 µg | 2 % |
| B1 · Thiamin | 0.34 mg | 28 % |
| B2 · Riboflavin | 0.15 mg | 12 % |
| B3 · Niacin | 1.1 mg | 7 % |
| B6 | 0.54 mg | 32 % |
| B9 · Folate | 98 µg | 25 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 98 mg | 8 % |
| Iron | 2.9 mg | 16 % |
| Magnesium | 158 mg | 38 % |
| Phosphorus | 346 mg | 28 % |
| Potassium | 441 mg | 9 % |
| Sodium | 2 mg | 0 % |
| Zinc | 3.1 mg | 28 % |
| Selenium | 4.9 µg | 9 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 9.1 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other nuts, seeds & oils
Of 5 foods in this family on Micela, walnut ranks 1st for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🌰 Walnut | 654 | 15.2 g |
| 2 | 🥜 Peanut | 587 | 24.4 g |
| 3 | 🌻 Sunflower | 582 | 19.3 g |
| 4 | 🥥 Coconut | 354 | 3.3 g |
| 5 | 🫒 Olive | 145 | 1 g |
Among Micela's 180 foods, walnut is in the top 10 for fat (2nd), magnesium (4th), phosphorus (10th), vitamin B6 (10th).
Where it comes from
Persia and Central Asia.
Approximate origin, under review.
Frequently asked questions
How many calories does walnut have?
100 g of walnut has 654 kcal. 7 walnuts (28 g) has 183 kcal.
How much protein does walnut have?
15.2 g per 100 g; 4.3 g in 7 walnuts.
How many carbs does walnut have?
13.7 g of carbohydrates per 100 g, of which 6.7 g is fiber and 2.6 g sugars.
What vitamins and minerals does walnut have?
The ones it provides most per 100 g, by Daily Value: magnesium, 38 %; vitamin B6, 32 %; protein, 30 %; vitamin B1 (thiamin), 28 %.
Where does walnut come from?
Persia and Central Asia. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 12155 · Nuts, walnuts, english · Nuts, walnuts, english
One serving (7 walnuts) is about 9% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers