Walnuts Calories and Macros — Nutrition Facts per 28g (about 14 halves)
Walnuts: 183 cal, 4.3g protein, 3.8g carbs, 18.3g fat per 28g (about 14 halves). Full nutrition breakdown, how walnuts fits common goals, and the fastest way to track it.
Tracking walnuts? Expect 183 calories per 28g (about 14 halves), with 4.3g of protein, 3.8g of carbs, and 18.3g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.
Walnuts nutrition facts
| Nutrient | Per 28g (about 14 halves) | % Daily Value* |
|---|---|---|
| Calories | 183 kcal | 9% |
| Protein | 4.3 g | 9% |
| Carbohydrates | 3.8 g | 1% |
| Fat | 18.3 g | 23% |
| Saturated fat | 1.7 g | 9% |
| Fiber | 1.9 g | 7% |
| Sugar | 0.7 g | — |
| Sodium | 1 mg | 0% |
| Cholesterol | 0 mg | 0% |
| Potassium | 123 mg | 3% |
| Calcium | 27 mg | 2% |
| Iron | 0.8 mg | 4% |
| Vitamin C | 0.4 mg | 0% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
English walnuts, raw. The highest omega-3 (ALA) content of any common nut — and like all nuts, the difference between a serving and a 'handful' is often 2x.
How does walnuts fit your goals?
Most of the calories in walnuts come from fat (18.3g per 28g (about 14 halves)), which makes it calorie-dense — easy to under-portion if you're eyeballing. Dietary fat is essential for hormone production and absorbing fat-soluble vitamins, but at 9 calories per gram it's also the macro most people accidentally over-consume when they stop weighing portions.
Diet-wise, walnuts fits keto, low-carb, and vegan and vegetarian eating patterns.
How walnuts compares to other fats & nuts
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Walnuts | 654 | 15.2g | 13.7g | 65.2g |
| Pecans | 700 | 10g | 12.7g | 73.3g |
| Almond Butter | 614 | 21g | 18.8g | 55.5g |
| Macadamia Nuts | 718 | 7.9g | 13.8g | 75.8g |
Tracking walnuts without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time walnuts hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- Pecans calories and macros
- Almond Butter calories and macros
- Macadamia Nuts calories and macros
- Peanut Butter calories and macros
Browse all fats & nuts in the food database.
Walnuts calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 28g (about 14 halves) | 183 | 4.3g | 3.8g | 18.3g |
| 100g | 654 | 15.2g | 13.7g | 65.2g |
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