Walnut Nutrition: Calories, Protein, Fat and More
Quick answer: A 30 g serving of walnut kernels (about 7 whole kernels, or 14 halves) provides about 196 kcal, 4.6 g protein, 19.6 g fat, 2.0 g fibre and 2.7 g of ALA, the plant form of omega-3. Most of the fat is polyunsaturated. Walnuts also supply useful amounts of manganese, copper, magnesium and phosphorus. Figures below are from USDA FoodData Central.
For the full introduction to walnuts, see our walnut (akhrot) guide.
Walnut Nutrition Table
| Nutrient | Per 100 g | Per 30 g |
|---|---|---|
| Energy | 654 kcal | 196 kcal |
| Protein | 15.2 g | 4.6 g |
| Total fat | 65.2 g | 19.6 g |
| Saturated fat | 6.1 g | 1.8 g |
| Monounsaturated fat | 8.9 g | 2.7 g |
| Polyunsaturated fat | 47.2 g | 14.2 g |
| – Linoleic acid (omega-6) | 38.1 g | 11.4 g |
| – Alpha-linolenic acid, ALA (omega-3) | 9.1 g | 2.7 g |
| Cholesterol | 0 mg | 0 mg |
| Carbohydrate | 13.7 g | 4.1 g |
| Dietary fibre | 6.7 g | 2.0 g |
| Total sugars | 2.6 g | 0.8 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 441 mg | 132 mg |
| Calcium | 98 mg | 29 mg |
| Iron | 2.9 mg | 0.9 mg |
| Manganese | 3.4 mg | 1.0 mg |
Source: USDA FoodData Central, Nuts, walnuts, english (SR Legacy, FDC 170187). Per-30 g values are calculated from the per-100 g figures and rounded. Values for any particular lot vary with variety, growing season, drying and storage.
Calories: Why Portion Size Matters
At 654 kcal per 100 g, walnuts are one of the most energy-dense foods in your kitchen. That is mainly fat, and mostly the unsaturated kind, but the calories still count. A measured 30 g portion is an easy habit: weigh it once, see what it looks like in your palm, and you will not need the scale again. One walnut half weighs roughly 2 g, which is about 13 kcal.
Fat: Mostly Polyunsaturated
About 72% of the fat in walnuts is polyunsaturated. The two main fatty acids are linoleic acid (an omega-6) and alpha-linolenic acid, ALA (an omega-3). Walnuts are notable because most other common nuts contain very little ALA. These same delicate fats are why walnuts go stale faster than almonds or cashews, which is why storage matters; see How to Store Walnuts.
Protein and Fibre
A 30 g portion gives about 4.6 g of protein and 2 g of fibre. That makes walnuts a useful addition to breakfast bowls, salads and snacks, but not a main protein source on their own; pair them with dal, dairy, eggs or other protein foods.
Vitamins and Minerals
Walnuts are a good source of manganese and also provide copper, magnesium and phosphorus, along with smaller amounts of iron, potassium, zinc and B vitamins. They are naturally very low in sodium and contain no cholesterol.
How Walnuts Compare with Other Nuts
| Per 100 g (approx.) | Walnuts | Almonds | Cashews |
|---|---|---|---|
| Energy | 654 kcal | 579 kcal | 553 kcal |
| Protein | 15 g | 21 g | 18 g |
| Total fat | 65 g | 50 g | 44 g |
| Main type of fat | Polyunsaturated | Monounsaturated | Monounsaturated |
| ALA omega-3 | High (about 9 g) | Negligible | Negligible |
Approximate values from USDA FoodData Central entries for raw walnuts, almonds and cashews.
Each nut has a different strength. Walnuts stand out for ALA; almonds for protein and vitamin E; cashews for a creamy texture. Rotating them gives variety.
Does Origin, Soaking or Roasting Change Nutrition?
- Origin: Kashmiri and California walnuts are the same species with broadly similar nutrition. See Kashmiri vs California Walnuts.
- Soaking: changes texture and taste more than nutrition. See Soaked vs Unsoaked Walnuts.
- Roasting: adds flavour; high heat for long periods can damage some of the delicate fats, so gentle, short toasting is best.
If You're Buying Walnuts
Nutrition only matters if the walnuts are fresh. Rancid walnuts have damaged fats and taste bitter. Use our quality checklist, or browse our Kashmiri walnut kernels and in-shell walnuts.
Frequently Asked Questions
How many calories are in one walnut?
One walnut half is about 2 g and roughly 13 kcal; a whole kernel (two halves) is about 26 kcal.
Are the omega-3s in walnuts the same as in fish?
No. Walnuts contain ALA, the plant form of omega-3. Fish contain EPA and DHA. The body converts only a small amount of ALA into EPA and DHA.
Do walnuts contain cholesterol?
No. Like all plant foods, walnuts contain no cholesterol.