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 SizeCalories per Serving
100 grams654 kcal (2738 kJ)
1 cup, chopped, 117 grams765 kcal (3203 kJ)
1 cup, ground, 80 grams523 kcal (2190 kJ)
1 cup, slivered, 108 grams621 kcal (2601 kJ)
1 cup, in shell, edible yield (7 nuts), 28 grams183 kcal (767 kJ)
1 cup shelled (50 halves), 100 grams654 kcal (2738 kJ)
1 cup pieces or chips, 120 grams785 kcal (3286 kJ)
1 oz (14 halves), 28.35 grams185 kcal (776 kJ)

Calories in Walnuts, Black, Dried

Refuse: 76% (Shells)
Scientific Name: Juglans nigra
Serving SizeCalories per Serving
100 grams618 kcal (2584 kJ)
1 cup, chopped, 125 grams772 kcal (3230 kJ)
1 tbsp, 7.8 grams48 kcal (202 kJ)
1 oz, 28.35 grams175 kcal (733 kJ)

Walnut Nutrition Facts

Nuts, Walnuts, English, Unroasted
Nutritional value per 100 g (3.5 oz)
Water4.07 g
Energy2738 kJ (718 kcal)
Protein15.23 g
Carbohydrates13.71 g
Sugars2.61 g
Total Fat:65.21 g
saturated fat6.126 g
monounsaturated fat8.933 g
polyunsaturated fat47.174 g
Cholesterol0 mg
Fiber8.0 g
Calcium, Ca98 mg (10 %)
Iron, Fe2.91 mg (16 %)
Magnesium, Mg158 mg (39.5 %)
Phosphorus, P346 mg (34.6 %)
Potassium, K441 mg (9 %)
Zinc, Zn3.09 mg (21 %)
Copper, Cu1.586 mg (79.3 %)
Manganese, Mn3.414 mg (171 %)
Selenium, Se4.9 mcg (7 %)
Vitamin C1.3 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 B60.537 mg (27 %)
Folate (Vit. B9)98 mcg (25 %)
Vitamin B120.0 mcg (0 %)
Vitamin A20 IU (0.4 %)
Vitamin E0.70 mg (3.5 %)
Vitamin D0 IU (0 %)
Vitamin K2.7 mcg (3.4 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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