At a glance
- 4.1 g protein and 190 calories per 1 oz (28 g).
- 2.2 g protein per 100 calories: #430 of 536 foods in our USDA list, #29 of 33 in nuts & seeds.
- 1.5 g fiber and 0 mg sodium per serving.
What is walnuts like to eat?
Walnuts are tree nuts with a rich, slightly bitter flavor and a crumbly texture. They go over oatmeal and yogurt, into salads and baking, and blended into sauces and dips.
How can you eat more walnuts?
Try this
Sprinkle over oatmeal or yogurtToast and add to a salad with pearBlend into a pestoBake into banana breadIs walnuts good on a GLP-1?
A few chopped walnuts over soft foods like yogurt or oatmeal can be easier than eating a handful on their own. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does walnuts compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Walnuts | 1 oz | 4.1 g | 190 | 2.2 g |
| Pecans | 1 oz | 2.8 g | 196 | 1.4 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Cashews | 1 oz | 4.3 g | 161 | 2.7 g |
Close to walnuts per calorie: potato (2.7 g), sweet potato (2.2 g), brown rice (2.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Walnuts go stale quickly, so store them in the fridge or freezer.
What's the full nutrition for walnuts?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 190 | 679 | |
| Protein | 4.1 g | 14.6 g | 8% |
| Fat | 19.5 g | 69.7 g | |
| Saturated fat | 1.7 g | 6.1 g | 9% |
| Carbohydrate | 3.1 g | 10.9 g | |
| Fiber | 1.5 g | 5.2 g | 5% |
| Sugar | 0.7 g | 2.6 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 25 mg | 88 mg | 2% |
| Iron | 0.6 mg | 2.23 mg | 3% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Nuts, walnuts, English, halves, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
