Walnuts: Calories and Nutrition Analyse

Walnuts: calories, protein, carbs and fat exact data

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Marcin PiotrowiczMarcin Piotrowicz

How many calories in walnuts?

Walnuts - caloies, wieghtScroll down to read more about calories in Walnuts

100g of walnuts have about 654 calories (kcal).
Calories per: ounce | handful | glass

In particular, handful of walnuts (35 g) has about 229 calories.

It is about 10% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

To visualize how much it actualy is, take in mind that calories amount from handful walnuts is similar to calories amount from ie.:

  • 4 apples
  • 2.5 glasses of Coca Cola (220 ml glass)
  • 2 slices of cheese
  • 2 slices of bread
  • 1.5 glasses of milk
  • 12 cubes of sugar

To burn this calories you have to bike at least 33 minutes, swim for about 27 minutes or run for 23 minutes.

Walnuts: calories and nutrition per 100g


Calories and nutrition per ounce (oz)


Check compares of walnuts with other products from nuts category:

How many calories in handful or glass of walnuts?

As I wrote before 100g have 654 calories. It is also easy to count how many calories will be in ie. handful or glass of walnuts.

  • Handful of walnuts (35g)229 kcal
  • Glass full of walnuts (170g)1112 kcal
  • Ounce (oz) of walnuts185 kcal
  • 10g of walnuts65 kcal
  • 20g of walnuts131 kcal
  • 50g of walnuts327 kcal
  • 100g of walnuts654 kcal

Protein in walnuts

Walnuts have 15.23 g protein per 100g.
When you multiplay this value with weight of handful of walnuts (35 g) you can see that you will get about 5.3 g of protein.

Carbs in walnuts

Walnuts have 13.71 g carbohydrates per 100g.
In the same way as for protein we can calculate that handful of walnuts (35 g) has about 4.8 g of carbs.

Fat in walnuts

Walnuts have 65.21 g fat per 100g.
So it is easy to count that handful of walnuts (35 g) has about 22.8 g of fat.

handful of walnuts (35 g) has:

229kcalFor burning these calories you have to:
Bike33 min.Bike
Horse ride42 min.Horse ride
Play tennis22 min.Tennis
Run23 min.Run
Swim27 min.Swim
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walnuts - vitamins per 100g

  • Vitaminium A20 IU
  • Vitaminium B1 (Thiamine)0.341 mg
  • Vitaminium B2 (riboflavin)0.15 mg
  • Vitaminium B3 (Niacin)1.125 mg
  • Vitaminium B50.57 mg
  • Vitaminium B60.537 mg
  • Vitaminium B9 (Folic acid)98 mcg
  • Vitaminium C1.3 mg
  • Vitaminium E20.83 mg
  • Vitaminium K2.7 mg

Energy content of walnuts

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

walnuts - minerals per 100g

  • Potassium441 mg
  • Phosphorus346 mg
  • Magnessium158 mg
  • Calcium98 mg
  • Sodium2 mg
  • Iron2.9 mg
  • Zink3.09 mg
  • Beta karoten12 mg

Do walnuts make you fat? Whether it is good to eat walnuts on diet?

Count of calories in walnuts is one of the highest from all products in nuts category. If you are on diet and you are looking for low-calorific nuts, walnuts seems to be a bad choice. It is easy to find something better among other nuts.

It is really much as for nuts. Similar energy amount have only such products as almond flakes, almond butter or peanut butter.

You should consider that not only calories are important when you are on a diet. If walnuts contain nutrition you need than maybe you should add it to your daily menu anyway?

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Promoter of a healthy eating and living style

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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