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Calories in Walnuts
100 g of walnuts has 679 kcal, and 1 handful of walnuts (28 g) has about 190 kcal.
679 kcalper 100 g
190 kcal in 1 handful (28 g)
Very high density · 6.8 kcal per g
- Protein 14.6g 8% of the calories
- Carbs 10.9g 6% of the calories
- Fat 69.7g 86% of the calories
- Fiber 5.2g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 166 minutes of walking, or 59 minutes of running, for a 70 kg body - context, not a debt to work off.
Walnuts nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 679kcal | 190kcal |
| Fat | 69.7g | 19.5g |
| Saturated Fat | 6.1g | 1.7g |
| Unsaturated Fat | 63.7g | 17.8g |
| Carbs | 10.9g | 3.1g |
| Sugars | - | - |
| Fiber | 5.2g | 1.5g |
| Protein | 14.6g | 4.1g |
| Salt | 0g | 0g |
| Water | 3.1g | 0.88g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Starch | 0.06g | 0.017g |
|---|
| Monounsaturated | 9.6g | 2.7g |
|---|---|---|
| Polyunsaturated | 49.3g | 13.8g |
| Omega-3 | 9.1g | 2.5g |
| ALA | 9.1g | 2.5g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 38.1g | 10.7g |
| AA | 0g | 0g |
| LA | 38.1g | 10.7g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.23mg | 0.064mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.15mg | 0.042mg |
| Vitamin B3 (Niacin) | 1.2mg | 0.34mg |
| Vitamin B5 (Pantothenic Acid) | 0.57mg | 0.16mg |
| Vitamin B6 (Pyridoxine) | 0.66mg | 0.18mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 98µg | 27.4µg |
| Vitamin A | 1µg | 0.28µg |
| Vitamin C | 1.3mg | 0.36mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 0.7mg | 0.2mg |
| Vitamin K | 1.7µg | 0.48µg |
| Choline | 39.2mg | 11mg |
| Calcium | 88.3mg | 24.7mg |
|---|---|---|
| Copper | 1.2mg | 0.34mg |
| Iron | 2.2mg | 0.63mg |
| Magnesium | 142mg | 39.9mg |
| Manganese | 3mg | 0.84mg |
| Phosphorus | 365mg | 102mg |
| Potassium | 424mg | 119mg |
| Selenium | 4.9µg | 1.4µg |
| Zinc | 2.8mg | 0.77mg |
| Beta-carotene | 12µg | 3.4µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 9µg | 2.5µg |
| Flavonoids | 2.7mg | 0.77mg |
| Anthocyanidins | 2.7mg | 0.76mg |
| Isoflavones | 0.03mg | 0.008mg |
| Cystine | 0.21g | 0.058g |
|---|---|---|
| Histidine | 0.34g | 0.096g |
| Isoleucine | 0.52g | 0.15g |
| Leucine | 1g | 0.28g |
| Lysine | 0.38g | 0.11g |
| Methionine | 0.19g | 0.053g |
| Phenylalanine | 0.61g | 0.17g |
| Threonine | 0.44g | 0.12g |
| Tryptophan | 0.13g | 0.035g |
| Tyrosine | 0.43g | 0.12g |
| Valine | 0.6g | 0.17g |
Foods with similar calories
Other published foods within reach of 679 kcal per 100 g, so the number has something to sit against.
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Questions about walnuts
1 handful of walnuts (28 g) has about 190 kcal, and 100 g has 679 kcal.
1 handful of walnuts (28 g) has 4.1 g of protein, and 100 g has 14.6 g. The macro calculator works out how much protein you need a day.
1 handful of walnuts (28 g) has 1.5 g of fiber, and 100 g has 5.2 g.
Yes. 100 g of walnuts has 3 mg of manganese, 150% of what an adult needs in a day.
Yes. 100 g of walnuts has 6.1 g of saturated fat, above the 5 g at which food labels mark saturated fat as high.
Moderately. 100 g of walnuts has 5.2 g of fiber; a food counts as high in fiber from 6 g.
100 g of walnuts covers this much of an adult's daily need: manganese 150%, copper 121%, phosphorus 52%, calcium 11%.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 handful of walnuts (28 g) has about 190 kcal. The calorie calculator works out how many you need.
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