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Calories in Walnuts,
Walnut Nutrition Facts

How many calories in Walnuts? See below, the Walnut calories for the different serving sizes. We provide you with Walnut nutrition facts and the Walnut benefits to help you lose weight and eat a healthy diet.

Walnuts, as with most nuts, have a high fat content and hence are high in calories. But Walnuts are full of good fat; they are a rich source of omega-3 fatty acids and alpha-linolenic acid, which promotes a healthy heart. Once you’ve cracked the shell and removed the nut, do not remove the skin, eat everything, that’s because the skin contains phenols and flavonoids which are thought to have anti-cancer benefits.

Walnuts are also high in manganese and copper. Copper is thought to protect against rheumatoid arthritis. They are high in omega-3 fat which is essential for our brain to function properly. Walnuts also help to prevent gallstones. There are many other health benefits of Walnuts including lowering cholesterol (LDL).

Calories in Walnuts, Walnut Nutrition Facts

It is considered that if you eat a portion of nuts (30 grams) about twice a week, it was reported in a journal called "Obesity", that you are less likely to gain weight than those who do not eat nuts.

See our nuts calories comparison chart to compare calories in Walnuts with the other calories in nuts.

Calories in Walnuts, English, Unroasted

Refuse: 55% (Shells)
Scientific Name: Juglans regia

Serving Size	Calories per Serving
100 grams	654 kcal (2738 kJ)
1 cup, chopped, 117 grams	765 kcal (3203 kJ)
1 cup, ground, 80 grams	523 kcal (2190 kJ)
1 cup, slivered, 108 grams	621 kcal (2601 kJ)
1 cup, in shell, edible yield (7 nuts), 28 grams	183 kcal (767 kJ)
1 cup shelled (50 halves), 100 grams	654 kcal (2738 kJ)
1 cup pieces or chips, 120 grams	785 kcal (3286 kJ)
1 oz (14 halves), 28.35 grams	185 kcal (776 kJ)

Calories in Walnuts, Black, Dried

Refuse: 76% (Shells)
Scientific Name: Juglans nigra

Serving Size	Calories per Serving
100 grams	618 kcal (2584 kJ)
1 cup, chopped, 125 grams	772 kcal (3230 kJ)
1 tbsp, 7.8 grams	48 kcal (202 kJ)
1 oz, 28.35 grams	175 kcal (733 kJ)

Walnut Nutrition Facts

Nuts, Walnuts, English, Unroasted
Nutritional value per 100 g (3.5 oz)
Proximates:
Water	4.07 g
Energy	2738 kJ (718 kcal)
Protein	15.23 g
Carbohydrates	13.71 g
Sugars	2.61 g
Total Fat:	65.21 g
saturated fat	6.126 g
monounsaturated fat	8.933 g
polyunsaturated fat	47.174 g
Cholesterol	0 mg
Fiber	8.0 g
Minerals:
Calcium, Ca	98 mg (10 %)
Iron, Fe	2.91 mg (16 %)
Magnesium, Mg	158 mg (39.5 %)
Phosphorus, P	346 mg (34.6 %)
Potassium, K	441 mg (9 %)
Zinc, Zn	3.09 mg (21 %)
Copper, Cu	1.586 mg (79.3 %)
Manganese, Mn	3.414 mg (171 %)
Selenium, Se	4.9 mcg (7 %)
Vitamins:
Vitamin C	1.3 mg (2 %)
Thiamine (Vit. B1)	0.341 mg (23 %)
Riboflavin (Vit. B2)	0.150 mg (9 %)
Niacin (Vit. B3)	1.125 mg (5.6 %)
Pantothenic acid (B5)	0.570 mg (5.7 %)
Vitamin B6	0.537 mg (27 %)
Folate (Vit. B9)	98 mcg (25 %)
Vitamin B12	0.0 mcg (0 %)
Vitamin A	20 IU (0.4 %)
Vitamin E	0.70 mg (3.5 %)
Vitamin D	0 IU (0 %)
Vitamin K	2.7 mcg (3.4 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.