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Walnuts Nutrition Facts: Are Walnuts Good for You?
Based on USDA data, English walnuts are a source of many nutrients. They are high in protein, dietary fiber, several minerals like copper and manganese, and some B vitamins. Walnuts are very high in total fat, with most of it being polyunsaturated fat, and contain no cholesterol. They are also calorie-dense, so their place in a healthy diet depends on portion size and what else you eat.
Per 100 g · Nuts, walnuts, english
What stands out in walnuts
- High in specific minerals. A 100-gram serving of walnuts is high in several minerals, providing 176% of the Daily Value (DV) for copper, 148% for manganese, and 38% for magnesium.
- Fat profile. Walnuts contain 65.2 grams of total fat per 100 grams. The majority of this fat is polyunsaturated (47.2 g), with smaller amounts of monounsaturated (8.9 g) and saturated fat (6.1 g). They contain 0 mg of cholesterol.
- Source of B vitamins. This serving size is high in vitamin B6 (32% DV), thiamin (B1, 28% DV), and folate (24% DV). It also provides 12% of the DV for riboflavin (B2).
- Protein and fiber. Per 100 grams, walnuts provide 15.2 grams of protein (30% DV) and 6.7 grams of dietary fiber (24% DV).
What to keep in mind
- Walnuts are high in calories, with 654 kcal per 100 grams.
- The total fat content is 84% of the DV per 100 grams.
- While most fats are unsaturated, a 100-gram serving contains 31% of the DV for saturated fat.
Walnuts nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 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% |
| Carbohydrate | 13.7 g | 5% |
| Dietary fiber | 6.7 g | 24% |
| Total sugars | 2.6 g | – |
| Water | 4.1 g | – |
| Sodium | 2 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 441 mg | 9% |
| Calcium | 98 mg | 8% |
| Iron | 2.9 mg | 16% |
| Magnesium | 158 mg | 38% |
| Phosphorus | 346 mg | 28% |
| Zinc | 3.1 mg | 28% |
| Copper | 1.6 mg | 176% |
| Manganese | 3.4 mg | 148% |
| Selenium | 4.9 mcg | 9% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 1.3 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.7 mg | 5% |
| Vitamin K | 2.7 mcg | 2% |
| Thiamin (B1) | 0.34 mg | 28% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.54 mg | 32% |
| Folate (DFE) | 98 mcg | 24% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 39.2 mg | 7% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Walnuts by portion
The nutrition data changes significantly with portion size. A common 1-ounce serving (about 14 halves) has 185 calories, 18.5 grams of fat, 4.3 grams of protein, and 1.9 grams of fiber. Larger amounts used in cooking, such as one cup of chopped walnuts (117 g), contain 765 calories and 76.3 grams of fat, showing how quickly the numbers can add up.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, chopped | 117 g | 765 | 17.8 g | 16 g | 7.8 g | 76.3 g |
| 1 cup, ground | 80 g | 523 | 12.2 g | 11 g | 5.4 g | 52.2 g |
| 1 cup, in shell, edible yield (7 nuts) | 28 g | 183 | 4.3 g | 3.8 g | 1.9 g | 18.3 g |
| 1 cup shelled (50 halves) | 100 g | 654 | 15.2 g | 13.7 g | 6.7 g | 65.2 g |
| 1 cup pieces or chips | 120 g | 785 | 18.2 g | 16.4 g | 8 g | 78.2 g |
| 1 oz (14 halves) | 28 g | 185 | 4.3 g | 3.9 g | 1.9 g | 18.5 g |
How walnuts compares with other nuts and seeds
Among 16 nuts and seeds on this site, walnuts rank 4th for both total fat and calories. Their protein and dietary fiber content is in the lower half, ranking 13th and 12th, respectively. Per 100 grams, the nutritional profile of walnuts is comparable to other tree nuts. For instance, they have a similar calorie and fat count to Brazil nuts and pecans. However, walnuts have less protein than nut butters like almond butter (21 g) and peanut butter (22.2 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Walnuts | 654 | 15.2 g | 13.7 g | 6.7 g | 65.2 g |
| Brazil Nuts | 659 | 14.3 g | 11.7 g | 7.5 g | 67.1 g |
| Pecans | 691 | 9.2 g | 13.9 g | 9.6 g | 72 g |
| Almond Butter | 614 | 21 g | 18.8 g | 10.3 g | 55.5 g |
| Peanut Butter | 598 | 22.2 g | 22.3 g | 5 g | 51.4 g |
Quick answers
How many calories are in a handful of walnuts?
A 1-ounce serving of walnuts, described as 14 halves, contains 185 calories.
Are walnuts a good source of protein?
Per 100 grams, walnuts are high in protein with 15.2 grams, which is 30% of the Daily Value. A smaller 1-ounce portion provides 4.3 grams of protein.
How much sugar is in walnuts?
Walnuts are very low in sugar. A 100-gram serving contains 2.6 grams of total sugars, and a 1-ounce serving of 14 halves has just 0.7 grams.
When to talk to a doctor or dietitian
- Walnuts contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 441 mg of potassium per 100 g, walnuts is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how walnuts fits your situation.
Last updated October 21, 2026