In short: 100 g of walnuts contains 654 calories, 15 g of protein, 14 g of carbohydrate and 65 g of fat. A cup, chopped (117 g) portion has about 765 calories and 18 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Calories | 654 kcal | 765 kcal |
| Protein | 15 g | 18 g |
| Total fat | 65 g | 76 g |
| Saturated fat | 6.1 g | 7.2 g |
| Monounsaturated fat | 8.9 g | 10 g |
| Polyunsaturated fat | 47 g | 55 g |
| Carbohydrate | 14 g | 16 g |
| Dietary fiber | 6.7 g | 7.8 g |
| Total sugars | 2.6 g | 3.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 2.3 mg |
It is a good source of protein, at 15 g per 100 g.
The fiber content is high at 6.7 g per 100 g, which is 24% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 2 mg per 100 g.
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Potassium | 441 mg | 516 mg |
| Calcium | 98 mg | 115 mg |
| Iron | 2.9 mg | 3.4 mg |
| Magnesium | 158 mg | 185 mg |
| Zinc | 3.1 mg | 3.6 mg |
| Selenium | 4.9 µg | 5.7 µg |
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Vitamin A | 1 µg | 1.2 µg |
| Vitamin C | 1.3 mg | 1.5 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.7 mg | 0.82 mg |
| Vitamin K | 2.7 µg | 3.2 µg |
| Thiamin | 0.34 mg | 0.4 mg |
| Riboflavin | 0.15 mg | 0.18 mg |
| Niacin | 1.1 mg | 1.3 mg |
| Vitamin B-6 | 0.54 mg | 0.63 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 98 µg | 115 µg |
| Choline | 39 mg | 46 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 78th out of 109 foods in this reference. Within nuts, seeds and oils, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Pumpkin Seeds | 30 g | 574 kcal |
| Peanuts | 26 g | 567 kcal |
| Peanut Butter | 22 g | 598 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 170187, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Nuts, walnuts, english.