Nuts & seeds · Veg
Walnuts calories & nutrition
अखरोट
Quick answer
Walnuts, 1 walnut (2 halves, ≈5 g): about 34 kcal, 0.7 g protein, 0.5 g carbs and 3.2 g fat. Per 100 g (shelled walnuts): 671 kcal and 14.9 g protein.
Walnuts are the richest common nut in plant omega-3 fat (ALA). They're also the most calorie-dense nut in this list.
Nutrition per serving
Choose a serving size. Values are for shelled walnuts.
1 walnut (2 halves, ≈5 g)
34kcal
0.7 g protein · 0.5 g carbs · 3.2 g fat
| Calories | 34 kcal |
|---|---|
| Protein | 0.7 g |
| Carbohydrates | 0.5 g |
| Fat | 3.2 g |
| Fibre | 0.3 g |
Nutrition per 100 g
For shelled walnuts.
| Calories | 671 kcal |
|---|---|
| Protein | 14.9 g |
| Carbohydrates | 10.1 g |
| Fat | 64.3 g |
| Fibre | 5.4 g |
| Calcium | 105 mg |
| Iron | 3.2 mg |
Is walnuts good for your goals?
Weight loss
Walnuts is energy-dense (671 kcal per 100 g). It can fit a weight-loss diet, but measure portions — small amounts add up quickly.
Muscle building
Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Two or three walnuts a day is a sensible portion.
- Add chopped walnuts to oats, curd or salads.
- Store in the fridge — their fats go rancid quickly.
Walnuts vs almonds
| Nutrient | Walnuts | Almonds |
|---|---|---|
| Calories | 671 kcal | 609 kcal |
| Protein | 14.9 g | 18.4 g |
| Carbs | 10.1 g | 3 g |
| Fat | 64.3 g | 58.5 g |
| Fibre | 5.4 g | 13.1 g |
| Protein per 100 kcal | 2.2 g | 3 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Walnuts, 1 walnut (2 halves, ≈5 g): about 34 kcal, with 0.7 g protein, 0.5 g carbohydrate and 3.2 g fat.
Walnuts, 1 handful (≈30 g): about 201 kcal, with 4.5 g protein, 3 g carbohydrate and 19.3 g fat.
100 g of shelled walnuts has about 14.9 g protein and 671 kcal — roughly 2.2 g of protein per 100 kcal.
Walnuts is energy-dense (671 kcal per 100 g). It can fit a weight-loss diet, but measure portions — small amounts add up quickly.
Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code H021 “Walnut”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.