How many calories are in walnuts?
An ounce of walnuts (14 halves) (28.4 g) has 185 calories. 100 g has 654 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 190.
Nutrition database · Nuts
Walnuts Nutrition Facts, Calories and Fat
An ounce of shelled English walnuts, about 14 halves (28.4 g), has 185 calories, 18.5 g of fat, 4.3 g of protein and 3.9 g of carbohydrate. Most of the fat, 13.4 g, is polyunsaturated, a higher share than in other common nuts.
Walnuts Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 oz (14 halves) (28.4 g)
At a glance
- Calories
- 185
- Protein
- 4.3 g · 9%
- Total carbohydrate
- 3.9 g · 1%
- Total fat
- 18.5 g · 24%
- Dietary fiber
- 1.9 g · 7%
- Total sugars
- 0.7 g · 0%
- Sodium
- 0.57 mg · 0%
Opens the free label generator with this amount of walnuts already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 185 | 654 | |
| Total fat | 18.5 g | 24% | 65.2 g |
| Saturated fat | 1.7 g | 9% | 6.13 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 2.5 g | 8.93 g | |
| Polyunsaturated fat | 13.4 g | 47.2 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 0.57 mg | 0% | 2 mg |
| Total carbohydrate | 3.9 g | 1% | 13.7 g |
| Dietary fiber | 1.9 g | 7% | 6.7 g |
| Total sugars | 0.7 g | 2.61 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 4.3 g | 15.2 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0.28 mcg | 0% | 1 mcg |
| Vitamin C | 0.37 mg | 0% | 1.3 mg |
| Vitamin E | 0.2 mg | 1% | 0.7 mg |
| Vitamin K | 0.77 mcg | 1% | 2.7 mcg |
| Thiamin (B1) | 0.1 mg | 8% | 0.34 mg |
| Riboflavin (B2) | <0.1 mg | 3% | 0.15 mg |
| Niacin (B3) | 0.32 mg | 2% | 1.13 mg |
| Vitamin B6 | 0.15 mg | 9% | 0.54 mg |
| Folate (DFE) | 28 mcg | 7% | 98 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 11 mg | 2% | 39.2 mg |
| Minerals | |||
| Calcium | 28 mg | 2% | 98 mg |
| Iron | 0.82 mg | 5% | 2.91 mg |
| Potassium | 125 mg | 3% | 441 mg |
| Magnesium | 45 mg | 11% | 158 mg |
| Phosphorus | 98 mg | 8% | 346 mg |
| Zinc | 0.88 mg | 8% | 3.09 mg |
| Copper | 0.45 mg | 50% | 1.59 mg |
| Manganese | 0.97 mg | 42% | 3.41 mg |
| Selenium | 1.4 mcg | 3% | 4.9 mcg |
| Other | |||
| Water | 1.2 g | 4.07 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Walnuts nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, chopped | 117 g | 765 | 16 g | 17.8 g | 76.3 g | 7.8 g | 3.1 g |
| 1 cup, ground | 80 g | 523 | 11 g | 12.2 g | 52.2 g | 5.4 g | 2.1 g |
| 1 cup, in shell, edible yield (7 nuts) | 28 g | 183 | 3.8 g | 4.3 g | 18.3 g | 1.9 g | 0.7 g |
| 1 cup shelled (50 halves) | 100 g | 654 | 13.7 g | 15.2 g | 65.2 g | 6.7 g | 2.6 g |
| 1 cup pieces or chips | 120 g | 785 | 16.5 g | 18.3 g | 78.3 g | 8 g | 3.1 g |
| 1 oz (14 halves) | 28.4 g | 185 | 3.9 g | 4.3 g | 18.5 g | 1.9 g | 0.7 g |
How much fat is in walnuts?
An ounce of walnuts (14 halves) (28.4 g) has 18.5 g total fat: 1.7 g saturated, 2.5 g monounsaturated and 13.4 g polyunsaturated.
How much protein is in walnuts?
An ounce of walnuts (14 halves) (28.4 g) has 4.3 g protein, 9% of the 50 g Daily Value. 100 g has 15.2 g. That is below the 10% DV a serving needs for a "good source" claim.
How many carbs are in walnuts?
An ounce of walnuts (14 halves) (28.4 g) has 3.9 g total carbohydrate, including 1.9 g dietary fiber and 0.7 g total sugars. Carbohydrate minus fiber is 2 g.
How much magnesium is in walnuts?
An ounce of walnuts (14 halves) (28.4 g) has 45 mg of magnesium, 11% of the Daily Value. 100 g has 158 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Walnuts nutrition per 100 grams
100 g of walnuts has 654 calories, 15.2 g protein, 13.7 g carbohydrate, 6.7 g fiber, 2.61 g sugars and 65.2 g fat.
Where the calories in walnuts come from
About 8% of the calories in walnuts come from carbohydrate, 84% from fat and 9% from protein (Atwater factors of 4, 9 and 4 calories per gram).
English walnuts and black walnuts
The walnuts sold in most US stores are English walnuts, also called Persian walnuts: a thin-shelled nut with a mild, slightly bitter skin. USDA's record on this page is for them, raw and shelled. Black walnuts are a separate native North American species with a very hard shell and a stronger, earthier flavor; they are sold mostly as pieces for baking and ice cream and have their own USDA record.
USDA measures walnuts several ways: an ounce of halves, a cup of halves, a cup chopped, a cup ground and a cup of whole nuts in the shell, where only the kernel (28 g) counts. A cup of chopped walnuts (117 g) holds more than a cup of halves because the pieces pack tighter.
Foods made with walnuts
- Banana bread and brownies. Chopped walnuts are the classic mix-in for both. Banana · All-Purpose Flour · Chocolate Chips
- Salads. Toasted walnuts with greens, apple or pear, and goat cheese. Apple · Goat Cheese · Spinach
- Oatmeal and yogurt. A spoon of chopped walnuts adds crunch to oats or a yogurt bowl. Oats · Greek Yogurt
- Walnut pesto and sauces. Ground walnuts stand in for pine nuts in pesto, or thicken sauces such as Middle Eastern muhammara. Olive Oil · Garlic
- Candied walnuts. Walnuts cooked in sugar or honey until glazed, so their sugar and calories are well above plain walnuts. Sugar · Honey
How to store walnuts
Walnuts' polyunsaturated fat makes them go rancid faster than most nuts. Keep shelled walnuts in an airtight container in the refrigerator, or freeze them for longer storage; they can be used straight from the freezer. Walnuts in the shell keep longer than shelled ones. A sharp, paint-like smell or a very bitter taste means they have turned.
Labeling a product made with walnuts
Walnut is a tree nut, one of the major food allergens, and US labels must name the specific nut: "Contains: Walnuts", not just "tree nuts". For the nutrition panel, weigh shelled walnuts in grams, since a cup can mean halves, pieces or ground walnuts with different weights, and enter them in the label generator. Candied or roasted walnuts need the added sugar, oil and salt entered as ingredients. Check the reference amount for nuts or for your finished product in the RACC lookup.
Walnuts nutrition label for Canada, the EU and the UK
The same serving of walnuts, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 oz (28.4g) / pour 1 oz (28.4g)
Calories
190
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 18 g | 25 % |
| Saturated / Saturés | 1.7 g + Trans 0 g | 9 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 4 g | 1 % |
| Fibre / Fibres | 2 g | 7 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 4 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 28 mg | 2 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 125 mg | 4 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 2732 kJ / 653 kcal |
| Fat | 65 g |
| of which saturates | 6.1 g |
| Carbohydrate | 14 g |
| of which sugars | 2.6 g |
| Protein | 15 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28.4g | %RI* | |
|---|---|---|---|
| Energy | 2732 kJ 653 kcal |
776 kJ 185 kcal |
9.3% |
| Fat | 65g | 18g | 26% |
| of which saturates | 6.1g | 1.7g | 8.7% |
| Carbohydrate | 14g | 3.9g | 1.5% |
| of which sugars | 2.6g | 0.7g | <1% |
| Fibre | 6.7g | 1.9g | - |
| Protein | 15g | 4.3g | 8.6% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about walnuts
How many calories are in 1/4 cup of walnuts?
USDA lists a cup of chopped walnuts (117 g) at 765 calories, so a quarter cup chopped has about a quarter of that, slightly more than the ounce of halves above. A cup of halves (100 g) has 654 calories.
How much omega-3 is in walnuts?
An ounce has 13.4 g of polyunsaturated fat. Most of it is linoleic acid, an omega-6 fat, and a smaller part is alpha-linolenic acid (ALA), the plant omega-3. That ALA content is what sets walnuts apart from other common tree nuts, which have very little.
How many calories are in one walnut half?
An ounce of 14 halves has 185 calories, so a single half averages about one fourteenth of that, and seven halves about half. Halves vary in size, so weigh them if you need an exact number.
Walnuts vs almonds: which is healthier?
They differ more than they rank. Per ounce, walnuts have more calories and far more polyunsaturated fat, including ALA. Almonds have more protein, fiber, vitamin E and calcium.
Walnuts vs pecans: how do they compare?
Pecans have slightly more calories per ounce and their fat is mostly monounsaturated. Walnuts have more protein and much more polyunsaturated fat, including the ALA that pecans largely lack.
What is a serving of walnuts?
This page defaults to 1 oz (14 halves) (28.4 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for walnuts.
Can I use walnuts in a Nutrition Facts label calculation?
Yes. Open the generator with walnuts added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with walnuts
- Almonds164 cal per 1 oz (23 whole kernels)
- Cashews163 cal per 1 oz
- Peanuts166 cal per 1 oz
- Chia Seeds138 cal per 1 oz
More in Nuts
Tools and guides for labeling walnuts
If you make and sell a product that contains walnuts, these free tools cover the next steps.
- Nutrition Facts label generatorAdd walnuts and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare walnuts with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170187: "Nuts, walnuts, english". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with walnuts
Add walnuts and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.