Walnuts calories & macros
654 calories per 100 g · 183 calories per 1 oz (28 g). Walnuts (English, raw).
Walnuts are the most calorie-dense of the common nuts at 654 calories per 100 g, because they are 65% fat. That fat is the reason to eat them: walnuts are the best whole-food plant source of alpha-linolenic acid, the omega-3 fatty acid. An ounce — about 14 halves — is 183 calories, and pre-portioning that ounce is the difference between a good snack and an accidental 500-calorie handful.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 oz (28 g) |
|---|---|---|
| Calories | 654 | 183 |
| Protein | 15.2 g | 4.3 g |
| Carbohydrate | 13.7 g | 3.8 g |
| Fat | 65.2 g | 18.3 g |
| Fiber | 6.7 g | 1.9 g |
| Sugar | 2.6 g | 0.7 g |
Source: USDA FoodData Central (Nuts, walnuts, English). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in a handful of walnuts?
An ounce (28 g, roughly 14 halves) is about 183 calories. A generous handful can easily be double that.
Are walnuts good for you?
They are among the most nutritious nuts — high in omega-3 ALA, polyphenols, and fiber. Their density means portion size is the only thing to watch.