Calories in Walnuts, English
Generic food Nuts and Seeds
Walnuts, English contains 654 kcal per 100 g. A typical serving of 1 cup, in shell, edible yield, 7 nuts (28 g) provides about 183 kcal.
Roughly 84% of its calories come from fat, with 9% from protein and 8% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 176% of the Daily Value for copper, 148% of the Daily Value for manganese and 38% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 654 kcal | |
| Total fat M | 65.2 g | 84% |
| Saturated fat C | 6.1 g | 31% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 13.7 g | 5% |
| Dietary fiber M | 6.7 g | 24% |
| Total sugars M | 2.6 g | |
| Protein M | 15.2 g | 30% |
| Vitamin A M | 1 µg | 0.1% |
| Vitamin C M | 1.3 mg | 1% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.7 mg | 5% |
| Vitamin K M | 2.7 µg | 2% |
| Thiamin (B1) M | 0.34 mg | 28% |
| Riboflavin (B2) M | 0.15 mg | 12% |
| Niacin (B3) M | 1.1 mg | 7% |
| Pantothenic acid (B5) M | 0.57 mg | 11% |
| Vitamin B6 M | 0.54 mg | 32% |
| Folate (B9) C | 98 µg | 25% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 39.2 mg | 7% |
| Calcium M | 98 mg | 8% |
| Iron M | 2.9 mg | 16% |
| Magnesium M | 158 mg | 38% |
| Phosphorus M | 346 mg | 28% |
| Potassium M | 441 mg | 9% |
| Zinc M | 3.1 mg | 28% |
| Copper M | 1.6 mg | 176% |
| Manganese M | 3.4 mg | 148% |
| Selenium M | 4.9 µg | 9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 8%
- Fat 84%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.2 gbelow the median for nut and seed products (median 16.1 g)
- Fiber6.7 gbelow the median for nut and seed products (median 8.4 g)
- Sugars2.6 gin the lowest quarter of nut and seed products (median 4.2 g)
- Fat65.2 gin the top quarter of nut and seed products (median 48.8 g)
- Saturated fat6.1 gabove the median for nut and seed products (median 5.6 g)
- Sodium2 mgin the lowest quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water4.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.9 g |
|---|---|
| Polyunsaturated fat C | 47.2 g |
Sugars and starch (6)
| Starch M | 0.06 g |
|---|---|
| Sucrose M | 2.4 g |
| Glucose M | 0.08 g |
| Fructose M | 0.09 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.17 g |
|---|---|
| Threonine M | 0.6 g |
| Isoleucine M | 0.63 g |
| Leucine M | 1.2 g |
| Lysine M | 0.42 g |
| Methionine M | 0.24 g |
| Cystine M | 0.21 g |
| Phenylalanine M | 0.71 g |
| Tyrosine M | 0.41 g |
| Valine M | 0.75 g |
| Arginine M | 2.3 g |
| Histidine M | 0.39 g |
| Alanine M | 0.7 g |
| Aspartic acid M | 1.8 g |
| Glutamic acid M | 2.8 g |
| Glycine M | 0.82 g |
| Proline M | 0.71 g |
| Serine M | 0.93 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 38.1 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 4.4 g |
| SFA 18:0 M | 1.7 g |
| SFA 20:0 M | 0.063 g |
| MUFA 18:1 M | 8.8 g |
| PUFA 18:3 M | 9.1 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.13 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 20:3 M | 0 g |
| SFA 13:0 M | 0 g |
Carotenoids (10)
| Beta-carotene M | 12 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 9 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.15 mg |
| Tocopherol, gamma M | 20.8 mg |
| Tocopherol, delta M | 1.9 mg |
Sterols (3)
| Stigmasterol M | 0 mg |
|---|---|
| Campesterol M | 5 mg |
| Beta-sitosterol M | 87 mg |
Other components (13)
| Water M | 4.1 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.8 g |
| Theobromine Z | 0 mg |
| Energy C | 2,738 kJ |
| Vitamin A, IU M | 20 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 98 µg |
| Betaine M | 0.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Walnuts
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brazil nuts | 659 | 14.3 g | 11.7 g | 67.1 g |
| Pine nuts | 673 | 13.7 g | 13.1 g | 68.4 g |
| Sesame butter, creamy | 648 | 19.7 g | 14.2 g | 62.4 g |
| Tahini | 697 | 19.7 g | 14.2 g | 62.4 g |
| Hazelnuts | 628 | 15 g | 16.7 g | 60.8 g |
| Mixed nuts, without peanuts, unsalted | 625 | 16.4 g | 22.2 g | 56 g |
| Sesame seeds | 631 | 20.4 g | 11.7 g | 61.2 g |
| Mixed nuts, without peanuts, salted | 620 | 16.3 g | 22 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Almonds vs Walnuts, English
Frequently asked questions
How many calories are in walnuts?
100 g of walnuts has 654 kcal. 1 cup, in shell, edible yield, 7 nuts (28 g): about 183 kcal. 1 oz, 14 halves (28.4 g): about 185 kcal. 1 cup, ground (80 g): about 523 kcal.
Is walnuts high in protein?
Walnuts contains 15.2 g of protein per 100 g (30% of the 50 g Daily Value), or 4.3 g in 1 cup, in shell, edible yield, 7 nuts (28 g). About 9% of its calories come from protein. Compared with other nut and seed products, that is below the median (median 16.1 g).
How many carbs are in walnuts?
Walnuts has 13.7 g of total carbohydrates per 100 g, including 6.7 g of fiber and 2.6 g of sugars.
How much fat is in walnuts?
Walnuts contains 65.2 g of fat per 100 g, of which 6.1 g is saturated (31% of the Daily Value).
What vitamins and minerals does walnuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (176% DV), manganese (148% DV), magnesium (38% DV), Vitamin B6 (32% DV) and Thiamin (B1) (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in walnuts?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does walnuts have the same nutrition not specified and dried or dry?
No. Per 100 g, walnuts, English has 654 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170187. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Nuts, walnuts, english". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.