Walnuts — Calories and Macros
Raw halves. Highest omega-3 of common nuts.
per 1 oz (~14 halves, 28g)
9% of a 2,000 cal day
Protein
4.3g
Carbs
3.9g
Fat
18.5g
Fiber
1.9g
Sugar
0.7g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
661
Protein
15.4g
Carbs
13.9g
Fat
66.1g
Fiber
6.8g
Sugar
2.5g
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Common questions
How many calories are in walnuts?
1 oz (~14 halves, 28g) of walnuts has 185 calories, with 4.3g protein, 3.9g carbs, and 18.5g fat.
How much protein is in walnuts?
Walnuts has 4.3g of protein per 1 oz (~14 halves, 28g). That is about 2g per 100 calories, not a significant source of protein.
Is walnuts good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Walnuts is calorie-dense and easy to overeat, so keep the portion measured and fit it into your target.
Is walnuts healthy?
Healthy depends on the rest of your day, not one food. Keep an eye on the fat. In a balanced diet at your calorie target, walnuts is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.