Walnuts
Per serving: 1 oz / about 14 halves (28g)
About Walnuts
One ounce of English walnuts provides approximately 183 calories, 4.3 grams of protein, 3.8 grams of carbohydrate, 18.3 grams of fat, and 1.9 grams of fiber. With only about 1.9 grams of net carbohydrate, walnuts have a very low glycemic impact.
Walnuts are notable for alpha-linolenic acid (ALA), the principal plant omega-3 fatty acid. They also supply manganese, copper, magnesium, phosphorus, vitamin B6, and folate.
Use walnuts in oatmeal, salads, yogurt, baked dishes, or measured snack portions. Their fats are calorie-dense and oxidation-sensitive, so store them cold and avoid eating directly from a large bag.
At-a-Glance Stats
Macronutrient Breakdown
183 kcal
Total calories per 1 oz / about 14 halves (28g)
Protein
Builds & repairs muscle tissue
9% of typical daily value
Carbohydrates
Primary fuel source for energy
4% of typical daily value
Total Fat
Supports hormones & nutrient uptake
37% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
6% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Walnuts are especially rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
- 2
Their combination of unsaturated fat, fiber, and plant protein can support heart-healthy eating patterns.
- 3
Copper and manganese contribute to energy metabolism, connective-tissue formation, and antioxidant enzyme activity.
- 4
Magnesium and phosphorus support normal muscle, nerve, and bone function.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Keep walnuts in the refrigerator or freezer after opening because their high polyunsaturated-fat content makes them more prone to becoming rancid. Measure a 1 oz portion before snacking.
Diet Compatibility
Frequently Asked Questions
How many calories are in Walnuts?›
Walnuts contains 183 calories per 1 oz / about 14 halves (28g). This includes 4.3g protein (17.2 kcal), 3.8g carbohydrates (15.2 kcal), and 18.3g fat (164.70000000000002 kcal).
How much protein does Walnuts have?›
Walnuts provides 4.3g of protein per 1 oz / about 14 halves (28g).
Is Walnuts good for weight loss?›
Magnesium and phosphorus support normal muscle, nerve, and bone function. With 183 calories per serving, it can fit well within a calorie-controlled diet.