Walnuts nutrition facts

Walnuts (1 oz (14 halves), 28.35 g) has 185 calories, 4.1 g protein, 1.5 g fiber, 19.8 g fat. It is an excellent source of copper (38% DV), manganese (37% DV) and a good source of vitamin B6.

Copper 38% DV Manganese 37% DV Vitamin B6 11% DV Magnesium 9.6% DV Phosphorus 8.3% DV

#1 of 12 nuts and seeds for polyunsaturated fat #3 of 12 nuts and seeds for omega-3 #5 of 12 nuts and seeds for vitamin B6 #10 of 12 nuts and seeds for folate

Nutrition Facts

Serving size1 oz (14 halves) (28 g)

Calories185

Total Fat 19.8g25%

Saturated Fat 1.7g8.6%

Cholesterol 0mg0%

Sodium 1mg0%

Total Carbohydrate 3.1g1.1%

Dietary Fiber 1.5g5.3%

Total Sugars 0.7g

Protein 4.1g8.3%

Vitamin D 0µg0%

Calcium 25mg1.9%

Iron 0.6mg3.5%

Potassium 120mg2.6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 8%
■ Fat 86%
■ Carbohydrate 6%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.7

Inflammatory profile average for whole foods

Lower is more anti-inflammatory. Percentile 41 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in walnuts

Nutrient	Per 1 oz (14 halves)	% Daily Value
Macronutrients
Calories	185 kcal	9.3%
ProteinF	4.1 g	8.3%
Total fatF	19.8 g	25%
CarbohydrateF	3.1 g	1.1%
FiberF	1.5 g	5.3%
Sugars	0.7 g	no DV
Fats
Saturated fatF	1.7 g	8.6%
Monounsaturated fatF	2.7 g	no DV
Polyunsaturated fatF	14 g	no DV
Omega-3 (ALA+EPA+DHA)	2.57 g	no DV
Omega-6 (linoleic)	10.8 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.4 mg	0.4%
Thiamin (B1)F	0.07 mg	5.4%
Riboflavin (B2)	0.04 mg	3.3%
Niacin (B3)F	0.3 mg	2.2%
Pantothenic acid (B5)	0.16 mg	3.2%
Vitamin B6F	0.19 mg	11%
Folate (DFE)	28 µg	6.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.2 mg	1.3%
Vitamin D	0 µg	0%
Vitamin KF	0.5 µg	0.4%
Choline	11 mg	2%
Minerals
Sodium	1 mg	0%
CalciumF	25 mg	1.9%
IronF	0.6 mg	3.5%
MagnesiumF	40 mg	9.6%
PhosphorusF	104 mg	8.3%
PotassiumF	120 mg	2.6%
ZincF	0.8 mg	7.1%
CopperF	0.34 mg	38%
ManganeseF	0.85 mg	37%
Selenium	1.4 µg	2.5%
Carotenoids
Beta-carotene	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	3 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
TryptophanF	0.036 g	no DV
ThreonineF	0.126 g	no DV
IsoleucineF	0.147 g	no DV
LeucineF	0.283 g	no DV
LysineF	0.108 g	no DV
MethionineF	0.054 g	no DV
PhenylalanineF	0.172 g	no DV
ValineF	0.169 g	no DV
HistidineF	0.097 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	654 kcal	33%
ProteinF	14.6 g	29%
Total fatF	69.7 g	89%
CarbohydrateF	10.9 g	4%
FiberF	5.2 g	19%
Sugars	2.6 g	no DV
Fats
Saturated fatF	6.1 g	30%
Monounsaturated fatF	9.6 g	no DV
Polyunsaturated fatF	49.3 g	no DV
Omega-3 (ALA+EPA+DHA)	9.08 g	no DV
Omega-6 (linoleic)	38.09 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.3 mg	1.4%
Thiamin (B1)F	0.23 mg	19%
Riboflavin (B2)	0.15 mg	12%
Niacin (B3)F	1.2 mg	7.6%
Pantothenic acid (B5)	0.57 mg	11%
Vitamin B6F	0.66 mg	39%
Folate (DFE)	98 µg	24%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.7 mg	4.7%
Vitamin D	0 µg	0%
Vitamin KF	1.7 µg	1.4%
Choline	39 mg	7.1%
Minerals
Sodium	2 mg	0.1%
CalciumF	88 mg	6.8%
IronF	2.2 mg	12%
MagnesiumF	142 mg	34%
PhosphorusF	365 mg	29%
PotassiumF	424 mg	9%
ZincF	2.8 mg	25%
CopperF	1.21 mg	134%
ManganeseF	3 mg	130%
Selenium	4.9 µg	8.9%
Carotenoids
Beta-carotene	12 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	9 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	3 g	no DV
Amino acids
TryptophanF	0.127 g	no DV
ThreonineF	0.443 g	no DV
IsoleucineF	0.52 g	no DV
LeucineF	0.997 g	no DV
LysineF	0.38 g	no DV
MethionineF	0.19 g	no DV
PhenylalanineF	0.607 g	no DV
ValineF	0.597 g	no DV
HistidineF	0.343 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170187 ("Nuts, walnuts, english"), Foundation Foods #2346394.

Compare walnuts with…

Almonds vs Walnuts

Frequently asked questions

How many calories are in walnuts?

Walnuts has 185 calories per 1 oz (14 halves) (28.35 g), or 654 calories per 100 g, according to USDA FoodData Central.

How much protein is in walnuts?

4.1 g of protein per 1 oz (14 halves), which is 8.3% of the 50 g Daily Value.

What is walnuts rich in?

Per serving, walnuts is richest in Copper at 38% of the Daily Value, Manganese (37%), Vitamin B6 (11%), Magnesium (9.6%).

Is walnuts healthy?

By nutrient density, walnuts scores 12 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.