How Many Calories in Walnuts?
FoodIdentifier.comRaw English walnuts have 654 calories per 100 grams, according to USDA FoodData Central (FDC ID 170187). A 1-ounce serving (28g, about 14 halves) has 185 calories, and a single walnut half has about 13 calories. Most calories come from healthy fats (65.2g per 100g), with 15.2g protein.
🔬 Nutrition Facts — Per 1 oz (28g)
Source: USDA FoodData Central · 2026
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- •Per 100g: 654 calories | 15.2g protein | 65.2g fat | 13.7g carbs
- •Per ounce (28g): 185 calories | 4.3g protein | 18.5g fat — most common serving
- •Per half (2g): ~13 calories | 0.3g protein | 1.3g fat
- •Fat: 65.2g per 100g (mostly healthy fats), 6.13g saturated fat
- •Fiber: 6.7g per 100g — supports fullness and digestion
- •Keto? ✅ Yes — only ~7g net carbs per 100g
- •vs Almonds: Walnuts have more calories (654 vs 579) and fat; almonds have more protein (21.2g vs 15.2g)
- •Best portion: 1 oz (14 halves) as a snack for 185 calories
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Walnuts Nutrition Facts — Per 100g (USDA FDC 170187)
| Nutrient | Per 100g |
|---|---|
| Calories | 654 kcal |
| Protein | 15.2 g |
| Total Fat | 65.2 g |
| Saturated Fat | 6.13 g |
| Total Carbohydrate | 13.7 g |
| Dietary Fiber | 6.7 g |
| Total Sugars | 2.61 g |
| Sodium | 2 mg |
| Potassium | 441 mg |
| Calcium | 98 mg |
| Iron | 2.91 mg |
Walnuts Calories by Serving
Serving values are calculated from the per-100g data above multiplied by serving weight.
| Serving | Weight | Cal | Protein | Fat | Sat Fat | Carbs | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|---|---|
| 1 oz (14 halves) | 28g | 185 | 4.3g | 18.5g | 1.7g | 3.9g | 1.9g | 0.7g | 1mg |
| 1 half | 2g | 13 | 0.3g | 1.3g | 0.1g | 0.3g | 0.1g | 0.1g | 0mg |
| 1 cup chopped | 117g | 765 | 17.8g | 76.3g | 7.2g | 16.0g | 7.8g | 3.1g | 2mg |
Walnuts vs Almonds — Calorie Comparison
Walnuts have more calories and fat than almonds, but almonds have more protein. Both are nutrient-dense nuts that fit most diets in moderation.
| Nut | Per 100g Cal | Protein | Fat |
|---|---|---|---|
| 🥜 Walnuts (FDC 170187) | 654 kcal | 15.2g | 65.2g |
| 🥜 Almonds (FDC 170567) | 579 kcal | 21.2g | 49.9g |
Walnuts for Weight Loss — Portion Tips
Walnuts are calorie-dense at 654 calories per 100g, so portion control is the key to including them in a weight-loss plan. One ounce (28g, about 14 halves) is 185 calories with 1.9g fiber for fullness. Measure portions instead of eating from the bag, since a handful can easily be 2 ounces (370+ calories). If you want more protein per calorie, almonds have 21.2g protein per 100g vs 15.2g for walnuts. For keto, walnuts work well at about 7g net carbs per 100g. This is not medical advice — talk to your doctor.
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Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.