Calories in walnuts.
654 kcal per 100 g.
Nuts, walnuts, english · SR Legacy (2018-04) · USDA FDC 170187
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 654 kcal | 654 kcal |
| Protein | 15.2 g | 15.2 g |
| Carbohydrates | 13.7 g | 13.7 g |
| Fat | 65.2 g | 65.2 g |
| Fibre | 6.7 g | 6.7 g |
| Sugars | 2.61 g | 2.61 g |
| Saturated fat | 6.13 g | 6.13 g |
| Sodium | 2 mg | 2 mg |
| Salt (calculated from sodium) | 0.005 g | 0.005 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.7 mg | 0.7 mg |
| Vitamin K (phylloquinone) | 2.7 ug | 2.7 ug |
| Vitamin C | 1.3 mg | 1.3 mg |
| Thiamin | 0.34 mg | 0.34 mg |
| Riboflavin | 0.15 mg | 0.15 mg |
| Niacin | 1.12 mg | 1.12 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Folate, total | 98 ug | 98 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 441 mg | 441 mg |
| Calcium | 98 mg | 98 mg |
| Phosphorus | 346 mg | 346 mg |
| Magnesium | 158 mg | 158 mg |
| Iron | 2.91 mg | 2.91 mg |
| Zinc | 3.09 mg | 3.09 mg |
| Selenium | 4.9 ug | 4.9 ug |
| Iodine | Unknown | Unknown |
| Copper | 1.59 mg | 1.59 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Walnuts are eaten raw or toasted, and toasting changes the number less than people expect: a few grams of water leave, nothing is added, so the calories per nut stay the same while the per-100 g figure creeps up slightly. What changes them is what they are mixed into — candied or honey-roasted walnuts carry a sugar coating that adds 50–100 kcal per 100 g on top of the 654 already there.
Logging this food
A "handful" is the problem portion. USDA's 1 oz serving (28 g, 186 kcal) is about 14 walnut halves; most hands hold 40–50 g, which is 260–330 kcal. Count halves or weigh once to calibrate your handful. Chopped walnuts pack denser: a cup of chopped is 117 g (765 kcal), a cup of halves closer to 100 g.
Swaps and alternatives
Among nuts the calorie differences are small and the fat profiles are not: walnuts (654 kcal) sit above cashews (553) and almonds (579), but carry the most omega-3 fat. For the crunch without the density, pistachios in the shell slow eating down. Swapping nuts for seeds rarely saves calories; swapping for fruit does.