Macro Split
How many calories are in Walnuts?
Walnuts contains 654 calories per 100g with 15g protein, 14g carbs, and 65g fat. A typical 30g serving provides 196 calories. This nuts & seeds item is high in magnesium.
About this food
Walnuts are deeply rooted in Bulgarian food culture, with walnut trees growing in yards across the country. They are a key ingredient in tarator soup, baklava, and traditional kozunak Easter bread.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 654kcal | 196kcal | — |
| Macronutrients | |||
| Protein | 15.0g | 4.5g | 30% |
| Carbohydrates | 14.0g | 4.2g | — |
| Fat | 65.0g | 19.5g | — |
| Fiberathlete | 6.7g | 2.0g | 24% |
| Sugar | 2.6g | 0.8g | — |
| Saturated Fat | 6.1g | 1.8g | — |
| Minerals | |||
| Sodium | 2mg | 1mg | — |
| Calciumathlete | 98mg | 29mg | 8% |
| Ironathlete | 3mg | 1mg | 16% |
| Potassium | 441mg | 132mg | 9% |
| Magnesiumathlete | 158mg | 47mg | 38% |
| Zincathlete | 3mg | 1mg | 28% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Walnuts — values for 30g
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Frequently Asked Questions
Walnuts contains 654 calories per 100g with 15g protein, 14g carbs, and 65g fat. A typical 30g serving provides 196 calories. This nuts & seeds item is high in magnesium.
Walnuts contains 15g protein per 100g, which is a good source of protein. A 30g serving provides 4.5g protein.
Notable nutrients in Walnuts include Magnesium, Zinc and Fiber. Per 100g: 15g protein, 14g carbs, and 65g fat.
Walnuts contains 654 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.
Walnuts can fit into a keto diet in moderate amounts. At 7.3g net carbs per 100g, smaller portions can stay within the daily limit.
Walnuts provides 654 kcal, 15g protein, 14g carbs, and 65g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.
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