How many calories are in a standard 1 oz / ~14 halves (28g standard serving) of walnuts?

A standard 1 oz / ~14 halves (28g standard serving) (28g) of walnuts contains 183 calories, with 4.3g protein, 3.8g carbs, and 18.3g fat according to USDA FoodData Central (FDC ID: 170187).

Is walnuts good for a weight loss calorie deficit?

English tree walnuts. The only common nut containing significant plant-derived omega-3 alpha-linolenic acid (ALA). Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

nuts seedsUSDA FDC ID: 170187(Juglans regia)

Walnuts Calories & Nutrition Facts

Q: What is the calorie density of walnuts per 100g?

Per 100 grams, walnuts provides 654 kcal, 15.2g protein, 13.7g carbohydrates, and 6.7g dietary fiber.

Quick Answer: A standard 1 oz / ~14 halves (28g standard serving) of walnuts contains 183 calories. Per 100 grams, walnuts provides 654 kcal, 15.2g protein, 13.7g carbohydrates, and 65.2g fat based on verified USDA FoodData Central records.

English tree walnuts. The only common nut containing significant plant-derived omega-3 alpha-linolenic acid (ALA). Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

654kcal

per 100 grams (100g)

Protein

15.2g

9% of energy

Carbohydrates

13.7g

8% of energy

Total Fat

65.2g

90% of energy

Serving: 100 grams (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories654 kcal

Total Fat65.2 g

Saturated Fat6.1 g

Sodium2 mg

Potassium441 mg

Total Carbohydrate13.7 g

Dietary Fiber6.7 g

Total Sugars2.6 g

Protein15.2 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Raw halves	654 kcal	15.2g	13.7g	65.2g	Preserves heat-sensitive ALA omega-3 fats

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Walnuts vs Almonds

View Almonds →

Walnuts are higher in total fat and calories (654 vs 579 kcal/100g) but provide 9g of plant omega-3 ALA.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 170187)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related nuts seeds Foods

Almonds579 kcal / 100g Peanut Butter588 kcal / 100g Chia Seeds486 kcal / 100g

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