Walnuts have 65.2 g fat per 100 g – among the fattiest tree nuts. A staple of Bulgarian cuisine in tarator, baklava, and kozunak, 30 g (roughly 7 halves) delivers 196 kcal. Unlike cashews and pistachios, walnuts are gentle on digestion — low in the carbs that trigger bloating. Weigh rather than counting halves — sizes vary significantly.
How should I track Walnuts?
Walnuts is high in magnesium. Nuts like Walnuts are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.