Calories in Walnuts: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 1% DV | 1% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 1% DV | 1% |
| Vitamin B6 | 8% DV | 8% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 7% DV | 7% |
| Calcium | 3% DV | 3% |
| Iron | 4% DV | 4% |
| Magnesium | 11% DV | 11% |
| Potassium | 3% DV | 3% |
| Zinc | 6% DV | 6% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 oz (28g / ~14 halves).
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Health Benefits of Walnuts
How to Track Walnuts Accurately
Accurately tracking walnuts requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track walnuts and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Walnuts
| Serving | Weight | Calories |
|---|---|---|
| 1 oz / 14 halves (28g) | 28g | 185 |
| 1/4 cup pieces (30g) | 30g | 196 |
| 100g | 100g | 654 |
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Frequently Asked Questions
How many calories in Walnuts?
Walnuts contains 185 calories per 1 oz (28g / ~14 halves). Per 100g, walnuts provides approximately 661 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track walnuts calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Walnuts healthy?
Walnuts provides 185 calories, 4.3g protein, 3.9g carbohydrates, and 18.5g fat per serving. Walnuts are the only tree nut with significant amounts of alpha-linolenic acid (ALA) — a plant-based omega-3 fatty acid — providing 2. Like all foods, walnuts is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Walnuts calories?
The most accurate way to track walnuts is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies walnuts from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.