Calories in Walnuts
Walnuts contains 654 kcal per 100 g. A typical serving — 1 handful (30 g) — carries about 196 kcal.
The richest nut in omega-3; a ~30 g handful is the sensible daily amount.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 1 handful (30 g) |
|---|---|---|
| Calories | 654 kcal | 196 kcal |
| Protein | 15 g | 4.5 g |
| Fat | 65 g | 20 g |
| Carbohydrates | 14 g | 4.2 g |
| Fibre | 6.7 g | 2 g |
| Sugars | 2.6 g | 0.8 g |
How much exercise burns one serving?
~49 minutes
~20 minutes
Approximate, for a ~196 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in walnuts?
Walnuts contains 654 kcal per 100 g. A typical serving — 1 handful (30 g) — carries about 196 kcal.
How much protein, fat and carbohydrate does walnuts have?
Per 100 g: 15 g protein, 65 g fat and 14 g carbohydrates, of which 6.7 g fibre and 2.6 g sugars. That makes walnuts a good protein source.
Is walnuts suitable for a diet?
Carefully — 654 kcal per 100 g is a high calorie density. When dieting, watch the amount: one serving (1 handful (30 g)) is ~196 kcal. The richest nut in omega-3; a ~30 g handful is the sensible daily amount.
How much does one serving of walnuts weigh?
The typical serving is 1 handful (30 g) — about 30 g, which equals ~196 kcal.
How much exercise burns one serving of walnuts?
Roughly 49 minutes of brisk walking or 20 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
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Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.