Nuts & Seeds
Walnuts nutrition facts
A 1 undetermined cup, ground (80 g) serving of walnuts provides 523 calories, 12 g protein, 11 g carbohydrate, and 52 g fat — about 9% of its calories from protein, 8% from carbohydrate, and 83% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (80 g)
- Vitamin C
- 1.04 mg
- Vitamin A (RAE)
- 0.80 mcg
- Vitamin E
- 0.56 mg
- Vitamin K
- 2.16 mcg
- Thiamin (B1)
- 0.27 mg
- Riboflavin (B2)
- 0.12 mg
- Niacin (B3)
- 0.90 mg
- Vitamin B6
- 0.43 mg
- Folate (DFE)
- 78.4 mcg
- Magnesium
- 126 mg
- Phosphorus
- 277 mg
- Zinc
- 2.47 mg
- Copper
- 1.27 mg
- Manganese
- 2.73 mg
- Selenium
- 3.92 mcg
Nutrition highlights
Per 1 undetermined cup, ground (80 g), walnuts is an excellent source of Copper, Manganese, Magnesium, Vitamin B6, Protein, Thiamin, Phosphorus, Zinc, and Folate and a good source of Dietary Fiber and Iron.
Relatively high in Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup, ground (80 g) serving.
Key metrics
Nutrient density
Per 100 kcal, walnuts delivers about 4% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 93% of foods
- More fiber than 86% of foods
- More potassium than 86% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to walnuts by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like walnuts are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in walnuts?
- A 1 undetermined cup, ground (80 g) serving of walnuts has about 523 calories. Per 100 g, it has 654 calories — a very high calorie density.
- How much protein is in walnuts?
- Walnuts provides about 12 g of protein per 1 undetermined cup, ground (80 g) serving, which is 24% of the Daily Value — an excellent source.
- What are the macros in walnuts?
- Per serving, walnuts has roughly 12 g protein, 11 g carbohydrate, and 52 g fat. By calories, that is 9% protein, 8% carbohydrate, and 83% fat.
- Is walnuts high in protein?
- Walnuts has a protein density of about 2.3 g per 100 kcal, and 9% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in walnuts?
- Per 1 undetermined cup, ground (80 g), walnuts is a notable source of Copper, Manganese, Magnesium, Vitamin B6, Thiamin, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
Use it
More nuts & seeds
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170187 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Walnuts Nutrition Facts.” https://www.nutrifactshub.com/foods/walnuts