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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Walnuts

Brain-shaped nuts containing powerful plant-based omega-3s. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1 oz (28g) weighs approximately 28g.
That means one serving contains 183 calories, 4.3g of protein, and 3.8g of carbs.

654 Calories per 100g
15.2g Protein
13.7g Carbs
65.2g Fat

Walnuts Micronutrients (100g)

  • Dietary Fiber 6.7 g
  • Total Sugars 2.6 g
  • Net Carbs (Total Carbs - Fiber) 7.0 g

Frequently Asked Questions

Is Walnuts good for weight loss?

With 654 calories per 100g, Walnuts can absolutely be part of a healthy diet. Because it contains 6.7g of dietary fiber and 15.2g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat Walnuts on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Walnuts has 7.0g of net carbs (13.7g total minus 6.7g fiber). This makes it highly compatible with low-carb and keto diets.

Does Walnuts have high protein?

Providing 15.2g of protein per 100g, Walnuts is an excellent source of pure protein, perfect for muscle recovery and bodybuilding.

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