About Walnuts
Walnuts are one of the healthiest nuts, often called a "brain food" due to their unique shape and high levels of omega-3 fatty acids.
They are commonly eaten raw, roasted, or added to salads, baked goods, and healthy snacks.
How Many Calories Are in Walnuts?
Walnuts contain around 654 calories per 100 grams, making them a highly energy-dense food rich in healthy fats.
Walnuts Nutrition Facts (per 100g)
| Calories | 654 kcal |
| Protein | 15 g |
| Fat | 65 g |
| Carbohydrates | 14 g |
| Fiber | 6.7 g |
| Sugar | 2.6 g |
| Water | 4% |
Vitamins and Minerals
- Omega-3 (ALA) - 9 g
- Magnesium - 158 mg
- Phosphorus - 346 mg
- Copper - 1.6 mg
- Manganese - 3.4 mg
- Vitamin B6 - 0.5 mg
Health Benefits of Walnuts
- Rich in omega-3 fatty acids
- Supports brain function
- Promotes heart health
- High in antioxidants
- May reduce inflammation
- Good for overall wellness
Calories in Different Portions
- 100g walnuts - 654 kcal
- 1 oz (28g) walnuts - ~185 kcal
- 1 handful (30g) walnuts - ~196 kcal
- 10 walnut halves - ~130 kcal
Popular Ways to Eat Walnuts
- Raw walnuts
- Roasted walnuts
- Salads and bowls
- Baked goods
- Walnut butter
- Granola and snacks
Are Walnuts Good for Weight Loss?
Yes. Walnuts can support weight loss when consumed in moderation, thanks to their healthy fats, protein, and ability to keep you full longer.
Additional Facts
- Known as a "brain food"
- Excellent source of omega-3 fats
- Used in many traditional dishes worldwide
- Highly nutritious and natural
Possible Downsides
Walnuts are calorie-dense, so overeating may lead to excess calorie intake. Some people may also have nut allergies.
FAQ
Are walnuts healthy?
Yes, walnuts are extremely healthy and rich in omega-3 fatty acids and antioxidants.
How much protein is in walnuts?
Walnuts contain about 15g of protein per 100g.
Are walnuts good for the brain?
Yes, walnuts are often associated with brain health due to their omega-3 content.