Nutrition facts · Beans, nuts and seeds
Calories in Walnuts
Walnuts have 654 calories per 100 g, and a 1 oz serving (about 14 halves, 28.4 g) has 186 calories. Most of those calories come from fat, with 65.2 g of fat per 100 g compared with 15.2 g of protein and 13.7 g of carbs.
Calories come from: Carbs 8% · Fat 84% · Protein 8%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 654 kcal | 15.2 g | 13.7 g | 65.2 g |
| 1 oz (14 halves) | 28.4 g | 186 kcal | 4.3 g | 3.9 g | 18.5 g |
| 1 cup, chopped | 117 g | 765 kcal | 17.8 g | 16 g | 76.3 g |
| 1 cup shelled (50 halves) | 100 g | 654 kcal | 15.2 g | 13.7 g | 65.2 g |
Full nutrition (Per 100 g)
| Calories | 654 kcal |
|---|---|
| Protein | 15.2 g |
| Carbohydrates | 13.7 g |
| of which sugars | 2.6 g |
| Fiber | 6.7 g |
| Fat | 65.2 g |
| of which saturated | 6.1 g |
| Sodium | 2 mg |
What changes the calories
- Chopped walnuts pack more densely than halves, so a cup of chopped walnuts (117 g, 765 calories) weighs more than a cup of halves (100 g, 654 calories).
- Candied, honey-glazed or maple walnuts add the calories of the sugar and any butter or oil in the coating.
- Roasting walnuts in oil adds the calories of the oil, while dry-roasting changes the calories very little.
- Walnuts are easy to eat by the handful, so portions eaten straight from the bag are often larger than a 1 oz serving.
Tips for logging it accurately
- Weigh walnuts on a kitchen scale rather than estimating by handful or cup, since small differences in weight add up quickly with a calorie-dense nut.
- Log plain walnuts for raw or dry-roasted nuts, and log candied or oil-roasted walnuts as a separate entry or add the coating ingredients.
- In BerryFit, snap a photo of your salad, oatmeal or baked goods, then check the walnut portion and adjust it to the weight you actually used.
Log Walnuts in seconds
Snap a photo of your meal or search for Walnuts in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 14 walnut halves?
About 14 halves is a 1 oz (28.4 g) serving, which has 186 calories, 4.3 g of protein, 3.9 g of carbs and 18.5 g of fat.
How many calories are in a cup of walnuts?
A cup of shelled walnut halves (about 50 halves, 100 g) has 654 calories, while a cup of chopped walnuts (117 g) has 765 calories because chopped pieces pack more tightly.
Are walnuts high in protein?
Walnuts have 15.2 g of protein per 100 g, but fat makes up most of their calories at 65.2 g per 100 g. They also have 6.7 g of fiber per 100 g.
Do walnuts have more calories than other nuts?
Walnuts have 654 calories per 100 g, more than hazelnuts (628) and dry-roasted peanuts (587) but fewer than pine nuts (673) and macadamia nuts (718).
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Nuts, walnuts, english, FDC ID 170187); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
