Calories in walnuts
A usual serving, 1 handful (30 g), has about 195 kcal; 100 g ≈ 654 kcal.
Nutrition facts
| Serving | kcal | Protein | Fat | Carbs | Fibre |
|---|---|---|---|---|---|
| 100 g | 654 | 15 g | 65 g | 7 g | 6.7 g |
| 1 handful 30 g | 196 | 4.6 g | 20 g | 2.1 g | 2 g |
Source: fdc.nal.usda.gov · Confidence: high · Updated:
Calories per serving
| Serving | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| 1 handful 30 g | 196 | 4.6 g | 20 g | 2.1 g |
| 5 walnuts 20 g | 131 | 3 g | 13 g | 1.4 g |
How it fits into a day
A handful of walnuts, about 14 halves or 30 g, has about 195 kcal. Walnuts are the most calorie-dense nut in this table, at about 654 kcal per 100 g, but they also have omega-3 fats. Most of the energy, about 85%, comes from fat.
A usual serving (1 handful) is about 10% of a 2,000 kcal day. How much do you need a day? Work it out in the calorie calculator.
Lighter options
- Crumble a few walnuts over yogurt or oats: a little goes a long way for flavour.
- In cakes and pies walnuts carry a lot of calories, so count them through the cake.
Frequently asked questions
How many calories are in a handful of walnuts?
About 195 kcal in 30 g, with 4.6 g protein, 20 g fat and 2.1 g carbs.
How many calories are in 100 g of walnuts?
About 654 kcal per 100 g: 15 g protein, 65 g fat and 7 g carbs, plus 6.7 g fibre.
How many walnuts a day is enough?
A 30 g handful, about 195 kcal, is a common recommendation for nuts. More isn't forbidden, it just goes into your daily total.
See also
-
Hazelnuts
628 kcal
per 100 g
1 handful: 190 kcal
-
Peanuts
587 kcal
per 100 g
1 handful: 175 kcal
-
Sunflower seeds
582 kcal
per 100 g
handful of kernels: 175 kcal
Full table: Fruit and nuts