How Many Calories in Walnuts? Nutrition & Macros
A handful of walnuts (28 g) has 183 calories
Protein 4.3g · Carbs 3.8g · Fat 18.3g
Walnuts are the richest nut source of omega-3 fatty acids (ALA), delivering 9.08 g per 100 g — more than any other tree nut. With 654 kcal, 15.2 g of protein, and 65.2 g of fat per 100 g, they are calorie-dense but packed with heart-healthy fats, antioxidants, and minerals. A single handful (28 g) provides about 183 kcal and 2.5 g of ALA — already exceeding the daily adequate intake for omega-3. Here is everything you need to know about walnut calories and macros, based on USDA data. Walnuts contain only about 4% water by weight.
2736 kJ · per 100g · Water: 4.07 g
Calorie Calculator: Walnuts (Raw)
28 g Walnuts (Raw) contains 183 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful (28 g) | 183 kcal | 4.3g | 3.8g | 18.3g |
| ½ cup halves (58 g) | 379 kcal | 8.8g | 8g | 37.8g |
| 100 grams | 654 kcal | 15.2g | 13.7g | 65.2g |
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Walnuts (Raw) — Nutrition Facts
| Walnuts (Raw) | per 100g |
|---|---|
| Calories | 654 kcal |
| Protein | 15.23 g |
| Fat | 65.21 g |
| Carbs | 13.71 g |
| Fiber | 6.7 g |
| Sugar | 2.61 g |
| Sodium | 2 mg |
| Potassium | 441 mg |
| Magnesium | 158 mg |
| Phosphorus | 346 mg |
| Vitamin C | 1.3 mg |
| Vitamin B6 | 0.537 mg |
| Folate | 98 mcg |
| Manganese | 3.414 mg |
| Water | 4.07 g |
Source: USDA FoodData Central (FDC ID: 170187) · Data verified April 2026
Variations
Raw (default)
654 kcal, 15.2 g protein, 65.2 g fat per 100 g. The standard form — maximum omega-3 content (9.08 g ALA), no added sodium. Best for salads, oatmeal toppings, and snacking. Store in the refrigerator to prevent rancidity.
Roasted & salted
Approximately 660–670 kcal per 100 g. Roasting slightly reduces omega-3 content due to heat-sensitive polyunsaturated fats. Added salt increases sodium from 2 mg to 250–400 mg per 100 g. Choose dry-roasted without oil for minimal calorie difference. Unsalted roasted is the best compromise between flavor and nutrition.
Walnut oil (reference)
884 kcal, 0 g protein, 100 g fat per 100 ml. Pure walnut oil retains the omega-3 profile but loses all fiber and protein. Best used as a finishing oil for salads — not for high-heat cooking, as it has a low smoke point (~160°C). One tablespoon (14 ml) has about 124 kcal.
Dietary Perspectives
For Weight Loss
Walnuts are calorie-dense at 654 kcal per 100 g — portion control is essential. A single handful (28 g, ~183 kcal) provides healthy fats and omega-3 that support satiety. Research shows that despite their high calorie count, regular nut consumption is not associated with weight gain when eaten in controlled portions. The combination of fat, fiber (6.7 g), and protein (15.2 g) slows digestion and keeps you feeling full. Weigh your portion rather than grabbing from the bag.
For Athletic Performance
Walnuts provide 654 kcal per 100 g — a compact energy source for athletes with high calorie needs. The 15.2 g of protein per 100 g is moderate compared to almonds (21.2 g), so pair with a higher-protein food post-workout. The standout benefit is omega-3 ALA (9.08 g per 100 g) — anti-inflammatory properties may help with exercise recovery. Magnesium (158 mg) supports muscle function. Not ideal as a sole protein source but excellent as part of a calorie-dense snack mix.
For Keto
Walnuts are one of the best nuts for keto. Per 100 g: 13.71 g total carbs minus 6.7 g fiber = approximately 7 g net carbs. A handful (28 g) has only about 2 g net carbs — easily fits within a 20 g daily limit. The fat content (65.2 g per 100 g) is among the highest of all nuts, and the macro ratio naturally aligns with ketogenic targets. The high omega-3 ALA content supports the anti-inflammatory profile often sought on keto. Add to salads, fat bombs, or eat as a standalone snack.
Frequently Asked Questions
How many calories are in walnuts?
A handful of walnuts (28 g, about 7 halves) contains approximately 183 calories. Per 100 g, raw walnuts have 654 calories. They are one of the most calorie-dense nuts — comparable to macadamia nuts (718 kcal) and pecans (691 kcal), and higher than almonds (579 kcal). The high calorie count comes almost entirely from fat (65.2 g per 100 g).
Are walnuts high in omega-3?
Yes — walnuts are the #1 tree nut for omega-3 fatty acids. They contain 9.08 g of ALA (alpha-linolenic acid) per 100 g. A single handful (28 g) provides about 2.5 g of ALA, which exceeds the daily adequate intake (1.1 g for women, 1.6 g for men). No other common nut comes close — almonds have virtually zero omega-3, and pistachios only 0.25 g per 100 g.
Walnuts vs almonds — what is the nutritional difference?
Walnuts have more fat (65.2 g vs 49.9 g) and more calories (654 vs 579 kcal per 100 g), but far more omega-3 (9.08 g vs 0.003 g). Almonds have more protein (21.2 g vs 15.2 g), more fiber (12.5 g vs 6.7 g), and more calcium (269 mg vs 98 mg). For omega-3 and brain health, walnuts win. For protein and fiber, almonds win.
Are walnuts good for keto?
Walnuts are excellent for keto. Per 100 g they have 13.71 g total carbs minus 6.7 g fiber = about 7 g net carbs. A handful (28 g) has only about 2 g net carbs. They are high in fat (65.2 g per 100 g) with a favorable keto macro ratio. The high omega-3 content also supports the anti-inflammatory benefits often associated with ketogenic diets.
How many walnuts should I eat per day?
A typical recommended serving is 28 g (about 7 walnut halves, ~183 kcal). Research suggests 28–56 g per day for cardiovascular benefits. At 654 kcal per 100 g, portion control matters — it is easy to eat 300+ calories from a large handful. Weighing your portion on a kitchen scale is the most reliable way to stay within your calorie budget.
How should I store walnuts?
Walnuts are high in polyunsaturated fats, which makes them more prone to rancidity than other nuts. Store them in an airtight container in the refrigerator for up to 6 months, or freeze for up to 1 year. At room temperature, shelled walnuts stay fresh for about 2–4 weeks. Rancid walnuts taste bitter and should be discarded.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Pistachios (Raw) | 560 | 20.16g | 27.17g | 45.32g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
per 100g
Per 100 g, raw walnuts have 654 kcal with 15.2 g of protein, 65.2 g of fat (including 9.08 g omega-3 ALA), and 13.71 g of carbs (6.7 g fiber). They are the richest nut source of omega-3 — a single handful (28 g) exceeds the daily ALA adequate intake.
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