Walnuts nutrition facts
Nuts & seeds · Raw, English · per 100 g
Walnuts (raw, english) contains 654 kcal per 100 g, with 15.2 g protein, 13.7 g carbohydrate (of which 2.6 g sugar), 65.2 g fat and 6.7 g fiber. That works out to about 2.3 g of protein per 100 kcal, and its energy density is high (over 300 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 654 kcal |
| Protein | 15.2 g |
| Carbohydrate | 13.7 g |
| Fat | 65.2 g |
| Fiber | 6.7 g |
| Sugar | 2.6 g |
| Potassium | 441 mg |
| Iron | 2.9 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: walnuts is high (over 300 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 2.3 g/100 kcal. Fiber (6.7 g per 100 g) supports digestion and satiety, while the sugar figure (2.6 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of walnuts?
100 g of walnuts (raw, english) contains about 654 kcal, with 15.2 g protein, 13.7 g carbohydrate and 65.2 g fat, per USDA FoodData Central.
How much protein is in walnuts?
Walnuts provides 15.2 g of protein per 100 g — roughly 2.3 g of protein per 100 kcal.
Is walnuts high or low in calories?
At 654 kcal per 100 g, walnuts has high (over 300 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 170187), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14