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  1. Walnuts, black, dried

Black walnuts are higher in protein than English walnuts. 24.1 g per 100 g versus ~15 g. Total fat still runs 59.3 g and 619 kcal per 100 g. A 49-RCT meta-analysis (Morton et al., Br J Sports Med 2018) places protein benefits plateau at 1.6 g/kg/day; walnuts add protein alongside their fat calories. Weigh the ration; a handful is easily 200 kcal.

About this food

How should I track Walnuts, black, dried?

Walnuts, black, dried is high in magnesium. Nuts like Walnuts, black, dried 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.

Macro Breakdown

Macro Split: 14% Protein, 6% Carbs, 80% FatMacro Split100%
Protein14%24.1g
Carbs6%9.6g
Fat80%59.3g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    619kcal—
Macronutrients
  • Protein
    24.1g48%
  • Carbohydrates
    9.6g—
  • Fat
    59.3g—
  • Fiberathlete
    6.8g24%
  • Sugar
    1.1g—
  • Saturated Fat
    3.5g—
Minerals
  • Sodium
    2mg—
  • Calciumathlete
    61mg5%
  • Ironathlete
    3mg17%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Walnuts, black, dried — values for 100g

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Primary macros

Calories
619
kcal
Protein
24.1
g
Carbs
9.6
g
Fat
59.3
g

More nutrients

Fiber
6.8g
Sugar
1.1g
Sat. Fat
3.5g
Sodium
2mg
Calcium
61mg
Iron
3mg
Potassium
523mg
Magnesium
201mg
Zinc
3mg
Vitamin D
0.0mcg
Nutrient highlights
High in MagnesiumHigh in ZincHigh in FiberHigh in ProteinGood Source of IronGood Source of Potassium

Frequently Asked Questions

Walnuts, black, dried is high in magnesium. Nuts like Walnuts, black, dried 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.

Walnuts, black, dried contains 24.1g protein per 100g, which is high in protein. A 100g serving provides 24.1g protein.

Notable nutrients in Walnuts, black, dried include Magnesium, Zinc and Fiber. Per 100g: 24.1g protein, 9.6g carbs, and 59.3g fat.

Walnuts, black, dried contains 619 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Yes, Walnuts, black, dried is keto-friendly. With 9.6g total carbs and 6.8g fiber per 100g (2.8g net carbs), it fits easily within the daily 20-50g net carb limit.

Walnuts, black, dried provides 619 kcal, 24.1g protein, 9.6g carbs, and 59.3g 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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100g(Standard)
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Evidence-based. Peer-reviewed. Adapted to you.

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Nuts & Seeds

Walnuts, black, dried

Macros per 100g

619
Calories
Protein24.1g
Fat59.3g
Carbs9.6g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 15, 2026

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Potassium
523mg11%
  • Magnesiumathlete
    201mg48%
  • Zincathlete
    3mg31%
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