Calories in Walnuts: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of walnuts (4 halves, about 14 g) has 92 kcal, with 2.1 g protein, 1.9 g carbohydrate and 9.1 g fat. Per 100 g it comes to 654 kcal. That is 2.3 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (14 g) | Per 100 g |
|---|---|---|
| Calories | 92 kcal | 654 kcal |
| Protein | 2.1 g | 15.2 g |
| Carbohydrate | 1.9 g | 13.7 g |
| Fat | 9.1 g | 65.2 g |
| Fibre | 0.9 g | 6.7 g |
Serving: 4 halves, about 14 g. Source below, checked 13 October 2026.
What one serving looks like
Four walnut halves of about 14 g is two whole walnuts, a small handful.
Where it fits in a 1,200 to 1,600 kcal day
At 92 kcal, one serving is about 6 percent of a 1,600 kcal day and about 8 percent of a 1,200 kcal day. Walnuts are one of the few plant sources of omega-3 fat, though a few is plenty. They are calorie dense, so a few halves is a portion.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
Compare it with other everyday Indian foods in the calorie count of popular Indian foods, sweets and snacks. Similar foods: Peanut butter, Cashews and Masala chai with sugar.
How cooking changes the number
Raw. They taste better soaked or lightly toasted.
A swap to try
Try Almonds. Almonds give a bit more protein for the same handful. Almonds (10 almonds, about 12 g) comes to 69 kcal, which is 23 kcal less than 92 for walnuts.
Who might want to watch it
Tree nuts are a common allergen.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Almonds | 10 almonds, about 12 g | 69 | 2.5 g |
| Peanut butter | 1 tablespoon, about 16 g | 96 | 3.6 g |
| Cashews | 10 cashews, about 15 g | 83 | 2.7 g |
| Masala chai with sugar | 1 cup, about 150 ml | 79 | 2.8 g |
| Coconut water | 1 glass, about 250 ml | 48 | 1.8 g |
| Peanuts | 1 handful, about 30 g | 170 | 7.7 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Nuts, walnuts, english, USDA FoodData Central, SR Legacy (April 2018), FDC ID 170187
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
