How many calories are in walnuts?
1 oz / about 14 halves (28 g) of walnuts has 183 calories — with 4.3 g of protein, 3.8 g of carbs, and 18.3 g of fat, according to USDA nutrition data.
Walnuts nutrition facts
| Nutrient | Per 1 oz / about 14 halves | Per 100 g |
|---|---|---|
| Calories | 183 | 654 |
| Protein | 4.3 g | 15.2 g |
| Carbohydrates | 3.8 g | 13.7 g |
| of which fiber | 1.9 g | 6.7 g |
| of which sugars | 0.7 g | 2.61 g |
| Fat | 18.3 g | 65.2 g |
| of which saturated | 1.7 g | 6.13 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 123 mg | 441 mg |
Source: USDA FoodData Central, SR Legacy — Nuts, walnuts, english
Where the calories come from
Of the 183 calories in 1 oz / about 14 halves of walnuts, roughly 15 come from carbohydrates, 17 from protein, and 165 from fat.
Frequently asked questions
How many calories are in walnuts?
1 oz / about 14 halves (28 g) of walnuts has about 183 calories, based on USDA data (654 calories per 100 g).
How much protein is in walnuts?
1 oz / about 14 halves (28 g) provides about 4.3 g of protein (15.2 g per 100 g).
How many carbs are in walnuts?
1 oz / about 14 halves (28 g) has about 3.8 g of carbohydrates, including 1.9 g of fiber.
Is walnuts good for weight loss?
Walnuts can absolutely fit a weight-loss diet — at 183 calories per serving, it comes down to portioning it within your daily calorie target.
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