Foods · Nuts and seeds
Calories in walnuts
Walnuts: about 654 calories per 100 g. A portion of 1 oz (28 g) has about 185 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 654 | 15.2 g | 13.7 g | 65.2 g |
| 1 oz | 28 g | 185 | 4.3 g | 3.9 g | 18.5 g |
| 1 cup, chopped | 117 g | 765 | 17.8 g | 16 g | 76.3 g |
| 1 cup, ground | 80 g | 523 | 12.2 g | 11 g | 52.2 g |
| 1 cup pieces or chips | 120 g | 785 | 18.3 g | 16.5 g | 78.3 g |
Where the calories come from
- Protein 9%
- Carbs 8%
- Fat 84%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 654 kcal |
| Protein | 15.2 g |
| Carbohydrate | 13.7 g |
| of which sugars | 2.6 g |
| Fibre | 6.7 g |
| Fat | 65.2 g |
| of which saturated | 6.1 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 441 mg |
| Calcium | 98 mg |
| Iron | 2.9 mg |
| Vitamin C | 1.3 mg |
| Water | 4.1 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, walnuts ranks number 10 from the lowest in calories per 100 g, and number 9 from the highest in protein per 100 g.
Fewer calories per 100 g
- Mixed nuts 607 cal
- Sunflower seeds 584 cal
- Almonds 579 cal
What 185 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of walnuts (1 oz, 185 calories) equals about 42 minutes of walking or 19 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Nuts, walnuts, english”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in walnuts (1 oz)?
About 185 calories (≈). That is 1 oz (28 g) of walnuts, using the USDA reference value of 654 calories per 100 g.
How many calories are in 100 grams of walnuts?
About 654 calories (≈). One ounce (28 g) is about 185 calories.
How much protein is in walnuts?
15.2 g per 100 g, and about 9% of its calories come from protein (≈). A portion of 1 oz has about 4.3 g.
Source
- USDA FoodData Central, SR Legacy: Nuts, walnuts, english (FDC ID 170187)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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