Macros in Walnuts
100 g of Walnuts provides 15 g protein, 65 g fat and 14 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 15 g
- Fat
- 65 g
- Carbs
- 14 g
654 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in WalnutsCalculate macros for your serving
Enter the weight to calculate calories and macros here. No sign-up required.
In your portion
183 kcal
- Protein
- 4.2 g
- Fat
- 18.2 g
- Carbs
- 3.9 g
Compare Walnuts macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 2.3 g
- Fat
- 9.9 g
- Carbs
- 2.1 g
Reference portion: handful (28 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Compare macros by serving weight
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 183 kcal | 4.2 g | 18.2 g | 3.9 g |
| 50 g | 327 kcal | 7.5 g | 32.5 g | 7 g |
| 100 g | 654 kcal | 15 g | 65 g | 14 g |
| 200 g | 1,308 kcal | 30 g | 130 g | 28 g |
Additional nutrients · 100 g
- Fiber
- 6.2 g
- Sugars
- 2.6 g
Use the right values for your food
Calculate a portion from your label
Have different numbers on the package? Use its calories, macros and serving weight instead of this reference entry.
See how macro tracking works in FoodWarz
FoodWarz adds the protein, fat and carbs of each logged meal to a running daily total and shows it against the targets you set.
Next: your food diary
Log meals by photo, text, voice or barcode. Check the portion and nutrition before saving.
How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change walnuts calories quickly.
FAQ
How do I calculate macros for a serving of Walnuts?
Multiply each per-100 g value by the serving weight and divide by 100. A 28 g portion gives about 4.2 g protein, 18.2 g fat and 3.9 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
Is walnuts good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Walnuts compares
No other food in this table has less protein per 100 g than Walnuts.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Walnuts (this page)Least protein | 15 g | 654 kcal | 65 g | 14 g |
| Cashews | 18 g | 553 kcal | 44 g | 30 g |
| PeanutsMost protein | 26 g | 567 kcal | 49 g | 16 g |
| Pistachios | 20 g | 560 kcal | 45 g | 28 g |
| Hazelnuts | 15 g | 628 kcal | 61 g | 17 g |
| Chia seeds | 17 g | 486 kcal | 31 g | 42 g |
| Flaxseeds | 18 g | 534 kcal | 42 g | 29 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026