Published by Saura ·
Walnuts nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 664 kcal and 15.2 g protein. Reference food and preparation: plain edible walnut kernels. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 30 g edible portion of walnuts (plain edible walnut kernels) supplies about 199 kcal, 4.6 g protein and 2 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Walnuts: nutrition per 100 g and example portion
Reference preparation: plain edible walnut kernels. The exact source name is “Nut, walnut” (Fineli food 376). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 30 g example |
|---|---|---|
| Energy | 664 kcal | 199 kcal |
| Protein | 15.2 g | 4.6 g |
| Available carbohydrate (excludes fiber) | 3.2 g | 1 g |
| Fat | 65.2 g | 19.6 g |
| Saturated fat | 6.1 g | 1.8 g |
| Fiber | 6.7 g | 2 g |
How to weigh walnuts
Exclude shells and weigh the edible kernels. Halves, pieces and chopped walnuts fill a spoon differently, so weight is more reproducible than a handful or cup. Candied walnuts require a different entry because the coating adds ingredients.
Calculate your own walnuts portion
For the 30 g example, multiply the source amounts by 30 ÷ 100 = 0.3. The unrounded energy calculation is 664.4 × 0.3 = 199.32 kcal, displayed as approximately 199 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 30 with your own edible weight. Keep the preparation as plain edible walnut kernels; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Walnuts provide substantial fat along with some protein and fiber. This extract does not quantify individual fatty acids, so it cannot supply an omega-3 dose. Include nuts added to salads or baking as part of the recipe total.
Meal ideas using walnuts
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Combine walnuts with pear and cottage cheese.
- Add chopped walnuts to a cabbage and apple salad, measuring dressing separately.
Compare other nuts, seeds and oils
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Peanuts | plain edible peanuts | 551 kcal | 25.6 g | 8.5 g |
| Cashews | plain edible cashew nuts | 574 kcal | 20 g | 3.5 g |
| Almonds | plain edible almonds | 602 kcal | 24.1 g | 12.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- Peanuts nutrition: calories, protein and portion sizesPeanuts (plain kernels): about 551 kcal and 25.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cashews nutrition: calories, protein and portion sizesCashews (plain kernels): about 574 kcal and 20 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Almonds nutrition: calories, protein and portion sizesAlmonds (plain kernels): about 602 kcal and 24.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
How many calories are in 30 g of walnuts?
This plain edible walnut kernels reference supplies about 199 kcal per 30 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of walnuts matter?
Walnuts provide substantial fat along with some protein and fiber. This extract does not quantify individual fatty acids, so it cannot supply an omega-3 dose. Include nuts added to salads or baking as part of the recipe total.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 376: Nut, walnut
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 378: Nut, peanut
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11086: Nut, cashew nut
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 379: Almond
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.