Walnuts: Calories and Nutrition Analyse
How many calories in walnuts?

Nutrition Facts
WalnutsServing size:
medium size walnuts (5 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
100g of walnuts contain about 654 calories (kcal).
Calories per:
ounce
| one walnuts
| handful
| cup, chopped
| cup
| half cup
In particular, a medium size walnuts (5 g) contains about 33 calories.
This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 33 kcal actually is, keep in mind that the calorie content of walnuts is similar to that of, for example:
- 0.5 apple
- 1.5 cubes of sugar
Take a quick look at the tables below for detailed information about walnuts nutrition.
100g of Walnuts
Nutrition
- Calories654
- Carbs Total13.71 g
- Dietary fiber6.7 g
- Fat65.21 g
- Protein15.23 g
Vitamins
- Vit A20 IU
- Vit B1 (Thiamine)0.341 mg
- Vit B2 (riboflavin)0.15 mg
- Vit B3 (Niacin)1.125 mg
- Vit B50.57 mg
- Vit B60.537 mg
- Vit B9 (Folic acid)98 mcg
- Vit C1.3 mg
- Vit E20.83 mg
- Vit K2.7 mg
Minerals
- Potassium441 mg
- Phosphorus346 mg
- Magnessium158 mg
- Calcium98 mg
- Sodium2 mg
- Iron2.9 mg
- Zink3.09 mg
- Beta karoten12 mg
Unlocking the Nutritional Secrets of Walnuts: A Comprehensive Guide
Walnuts are not just any nut; they are a powerhouse of nutrition and health benefits, making them a must-have in your diet. Known for their unique taste and texture, walnuts are packed with essential nutrients that can significantly contribute to your overall well-being. Let's dive into the fascinating world of walnuts and explore their nutritional profile, including walnuts calories, protein in walnuts, fat in walnuts, and carbs in walnuts.
Caloric Content of Walnuts
One of the first things people look at when considering adding a food to their diet is its caloric content. Walnuts contain approximately 654 calories per 100 grams, making them a high-energy food. This might seem like a lot, but it's important to remember that these are nutrient-dense calories, meaning they come packed with vitamins, minerals, and other beneficial compounds.
Walnuts Nutrition: More Than Just Calories
Walnuts are a nutritional goldmine. Here's a breakdown of their key nutritional components:
- Protein: With 15.23 grams of protein per 100 grams, walnuts are a great plant-based protein source, essential for muscle repair and growth.
- Fat: Although high in fat, with 65.21 grams per 100 grams, the majority of it is polyunsaturated and monounsaturated fats, including omega-3 fatty acids, which are beneficial for heart health.
- Carbs: Walnuts have a relatively low carbohydrate content of 13.71 grams per 100 grams, of which 6.7 grams are dietary fiber, promoting digestive health and providing a feeling of fullness.
- Vitamins and Minerals: They are an excellent source of several vitamins and minerals, including magnesium (158 mg), phosphorus (346 mg), potassium (441 mg), and zinc (3.09 mg). Walnuts are also rich in B-vitamins and vitamin E (20.83 mg), which are crucial for energy metabolism and antioxidant protection, respectively.
The Role of Walnuts in a Healthy Diet
Incorporating walnuts into your diet can offer numerous health benefits. Their high content of healthy fats, protein, and fiber can help in managing weight, supporting heart health, and improving metabolic health. Additionally, the antioxidants found in walnuts, such as vitamin E and beta-carotene (12 µg), contribute to fighting oxidative stress and inflammation, which are linked to various chronic diseases.
How to Enjoy Walnuts
Walnuts can be enjoyed in a variety of ways, making them a versatile addition to your diet. Here are a few suggestions:
- Add chopped walnuts to your morning oatmeal or yogurt for a crunchy texture and a nutritional boost.
- Use them as a salad topping to add healthy fats and proteins.
- Incorporate walnuts into your baking recipes for an extra dose of nutrients.
- Simply snack on a handful of walnuts to curb hunger pangs in a healthy way.
In conclusion, walnuts are a nutrient-dense food that can play a significant role in a healthy diet. With their impressive profile of walnuts calories, protein, fat, and carbs, along with a plethora of vitamins and minerals, walnuts are truly a nutritional powerhouse. Whether you're looking to improve your heart health, manage your weight, or simply enjoy a delicious and healthy snack, walnuts are an excellent choice.
How many calories are there in 1, 2, 3, or 5 servings of walnuts?
- Medium size walnuts (5 g)33 kcal
- Handful of walnuts (35g)229 kcal
- Walnuts cup, chopped (125g)818 kcal
- Cup of walnuts (106g)693 kcal
- Half cup of walnuts (53g)347 kcal
- Ounce (oz) of walnuts185 kcal
- Half of medium size servings of walnuts16.5 kcal
- Small size serving of walnuts (4g)26.4 kcal
- Big size walnuts (7g)42.9 kcal
- Two medium size servings of walnuts66 kcal
- Three medium size servings of walnuts99 kcal
- Four medium size servings of walnuts132 kcal
- Five medium size servings of walnuts165 kcal
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