Nuts & seeds

Walnuts (English) Nutrition Facts

USDA description: Nuts, walnuts, english

Per 100 g, Walnuts (English) provides 654 calories. A typical portion, 1 oz (28 g), has 185 calories, 4.3 g protein, 3.9 g carbs and 18 g fat.

calories: 654
protein: 15 g
carbs: 14 g
fat: 65 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Walnuts (English): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	65433%	15 g30%	14 g5%	65 g84%	6.7 g24%	2.6 g
1 cup, chopped117 g	76538%	18 g36%	16 g6%	76 g98%	7.8 g28%	3.1 g
1 cup, ground80 g	52326%	12 g24%	11 g4%	52 g67%	5.4 g19%	2.1 g
1 cup, in shell, edible yield7 nuts · 28 g	1839%	4.3 g9%	3.8 g1%	18 g23%	1.9 g7%	0.7 g
1 cup shelled50 halves · 100 g	65433%	15 g30%	14 g5%	65 g84%	6.7 g24%	2.6 g
1 cup pieces or chips120 g	78539%	18 g37%	16 g6%	78 g100%	8 g29%	3.1 g
1 oz14 halves · 28 g	1859%	4.3 g9%	3.9 g1%	18 g24%	1.9 g7%	0.7 g

Calories in kcal. n/r = not reported for this food.

How Walnuts ranks among nuts and seeds

Rank 1 = the most of that nutrient among the nuts and seeds on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	15 g#12 of 16 nuts and seeds	4.7 g#12 of 16 nuts and seeds
Fiber	6.7 g#9 of 16 nuts and seeds	2 g#10 of 16 nuts and seeds
Potassium	441 mg#10 of 16 nuts and seeds	135 mg#15 of 16 nuts and seeds
Calcium	98 mg#8 of 16 nuts and seeds	30 mg#8 of 16 nuts and seeds
Iron	2.9 mg#11 of 16 nuts and seeds	0.89 mg#14 of 16 nuts and seeds
Magnesium	158 mg#9 of 16 nuts and seeds	48 mg#9 of 16 nuts and seeds
Vitamin C	1.3 mg#10 of 16 nuts and seeds	0.4 mg#10 of 16 nuts and seeds
Vitamin A	1 µg#7 of 14 nuts and seeds	0.31 µg#8 of 14 nuts and seeds

Macronutrient Breakdown

Protein

Carbs

84%

Fat

Compared with the median of nuts and seeds

Per 100 g; median of the 15 nuts and seeds with a value.

Calories: Walnuts: 654 kcal
median: 560 kcal
Protein: Walnuts: 15 g
median: 18 g
Carbs: Walnuts: 14 g
median: 22 g
Fat: Walnuts: 65 g
median: 48 g
Fiber: Walnuts: 6.7 g
median: 8.6 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 oz (28 g)	%DV
Saturated fat	6.1 g	31%	1.7 g	9%
Cholesterol	0 mg	0%	0 mg	0%
Sodium	2 mg	<1%	0.57 mg	<1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	98 mg	8%	28 mg	2%
Iron	2.9 mg	16%	0.82 mg	5%
Potassium	441 mg	9%	125 mg	3%
Vitamin A (RAE)	1 µg	<1%	0.28 µg	<1%
Vitamin C	1.3 mg	1%	0.37 mg	<1%
Vitamin E	0.7 mg	5%	0.2 mg	1%
Vitamin K	2.7 µg	2%	0.77 µg	1%
Thiamin (B1)	0.34 mg	28%	0.1 mg	8%
Riboflavin (B2)	0.15 mg	12%	0.04 mg	3%
Niacin (B3)	1.1 mg	7%	0.32 mg	2%
Vitamin B6	0.54 mg	32%	0.15 mg	9%
Folate (approx.)	98 µg	25%	28 µg	7%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	346 mg	28%	98 mg	8%
Magnesium	158 mg	38%	45 mg	11%
Zinc	3.1 mg	28%	0.88 mg	8%
Selenium	4.9 µg	9%	1.4 µg	3%
Copper	1.6 mg	176%	0.45 mg	50%
Manganese	3.4 mg	148%	0.97 mg	42%

Not reported in this USDA record: Trans fat.

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170187 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.