Calories in Walnuts
Walnuts has about 183 calories per 1 handful (28 g) (28 g), or 654 kcal per 100 g. That serving gives you 4.3 g protein, 3.8 g carbs and 18.3 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Nuts, walnuts, english).
| Nutrient | Per 100 g | 1 handful (28 g) (28 g) | 4 halves (12 g) |
|---|---|---|---|
| Calories | 654 kcal | 183 kcal | 78 kcal |
| Protein | 15.2 g | 4.3 g | 1.8 g |
| Carbohydrates | 13.7 g | 3.8 g | 1.6 g |
| Fat | 65.2 g | 18.3 g | 7.8 g |
| Fiber | 6.7 g | 1.9 g | 0.8 g |
| Sugar | 2.6 g | 0.7 g | 0.3 g |
| Sodium | 2 mg | 1 mg | 0 mg |
About Walnuts
Walnuts are about 650 kcal per 100 g, mostly from omega-3-rich fats. A small handful is 185 kcal — four or five halves is a reasonable daily portion.
Tip: Walnuts are the nut with the best omega-3 profile; a few a day is enough.
Burn off 183 kcal
Rough estimates for a 70 kg adult.
- Brisk walking41 min
- Running17 min
- Cycling23 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your walnuts and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in walnuts?+
About 183 kcal per 1 handful (28 g) (28 g), or 654 kcal per 100 g. High in omega-3 fats; among the most calorie-dense nuts.
How many calories in 4 halves of walnuts?+
4 halves (12 g) is roughly 78 kcal with 1.8 g protein, 1.6 g carbs and 7.8 g fat.
Is walnuts high in protein?+
Yes — 1 handful (28 g) gives about 4.3 g protein for 183 kcal, which is 9% of its calories from protein.
Is walnuts good for weight loss?+
Walnuts is calorie-dense (654 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.