Walnut: Calories, Nutrition Facts, and Health Benefits (2026)

Walnuts contain 183 calories per 1 oz (28 g), providing 4.3 g of protein and 1.9 g of fiber. They are rich in healthy fats, with 18.3 g of fat per serving, including omega-3 (ALA) fats, while having only 0.7 g of sugar.

This page provides a comprehensive overview of walnut nutrition, including calorie content, macronutrient breakdown, and health benefits. It also examines how walnuts fit into various dietary goals and their impact on blood sugar levels.

Walnut Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of walnuts per 1 oz (28 g) and per 100 g, highlighting key nutrients and their amounts.

Values are for 1 oz (28 g, about 14 halves).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	183	654	9%
Protein	4.3 g	15.2 g	9%
Carbohydrates	3.8 g	13.7 g	1%
Fiber	1.9 g	6.7 g	7%
Sugar	0.7 g	2.6 g	-
Fat	18.3 g	65.2 g	23%
Vitamin C	0.4 mg	1.3 mg	0%
Potassium	123 mg	441 mg	3%
Saturated Fat	1.7 g	6.1 g	9%
Magnesium	44 mg	158 mg	11%

About 8% of walnut calories come from carbohydrates, 9% from protein and 84% from fat.

Walnut by Health Goal

In this section, we evaluate how walnuts rate against common dietary goals, providing insights into their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	183 calories per serving, with 1.9 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	1.9 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (4.3 g); best as a vitamin-rich choice, not a protein source

Walnut and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Walnut is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Walnut Compares to Other Nuts and Seeds

The comparison table below illustrates how walnuts stack up against other nuts and seeds in terms of nutrition, allowing for informed choices.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Walnut	654	15.2	65.2	6.7
Almond	579	21.1	49.9	12.5
Pecan	691	9.2	72.0	9.6
Hazelnut	628	14.9	60.8	9.7

Walnut Myths, Checked

Walnuts give you the same omega-3 as fish , Misleading. Walnuts have ALA, which converts poorly to the EPA and DHA found in fish.

Walnuts are too high in fat to be healthy , False. Their fat is mostly polyunsaturated, linked with heart benefits.

How to Track Walnut

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing walnut beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log walnut accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of walnuts?

One ounce of walnuts contains 183 calories, making them a calorie-dense food option. This serving size is approximately 14 halves.

Is walnut good for weight loss?

Walnuts can be beneficial for weight loss due to their high fiber content, which aids in satiety. However, their calorie density means portion control is important.

Can people with diabetes eat walnut?

People with diabetes can include walnuts in their diet as they have a low glycemic index and minimal impact on blood sugar levels.

How much magnesium is in walnut?

Each ounce of walnuts provides 44 mg of magnesium, which is essential for various bodily functions, including muscle and nerve function.

Is walnut high in sugar?

Walnuts are low in sugar, with only 0.7 g per 1 oz serving. This makes them a suitable snack for those monitoring their sugar intake.

Are walnuts good for the brain?

Research suggests that walnuts may support brain health due to their high levels of omega-3 fatty acids, which are linked to cognitive function.

Key Takeaways

• Walnuts contain 183 calories per 1 oz (28 g).
• They provide 4.3 g of protein and 1.9 g of fiber.
• Walnuts are high in healthy fats, with 18.3 g per serving.
• They have only 0.7 g of sugar, making them low in sugar.
• Each serving offers 44 mg of magnesium.
• Walnuts are known for their omega-3 (ALA) fat content.