Walnuts Nutrition Facts
A 100 g serving of walnuts contains 654 kcal, 15g protein (lime), 65g fat (pink) and 14g carbohydrate (blue). They're a good source of fiber and low in sugar. Their standout micronutrients are magnesium (158 mg), saturated fat (6.2 g), zinc (3.1 mg), iron (2.9 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Walnuts Nutrition
Walnuts are a nutrient-dense nut or seed rich in healthy fats, fiber and minerals. At 654 kcal per 100 g serving, they provide 15g of protein, 14g of carbohydrate and 65g of fat. Walnuts are particularly rich in magnesium, delivering 158mg — 38% of the daily value — in a single serving. They're a good source of fiber and low in sugar.
For athletes and anyone tracking macros, walnuts are calorie-dense and work well for adding calories without added volume, thanks to their fat content. Because they're calorie-dense, they're easiest to track in small, pre-measured portions rather than free-pouring.
Frequently Asked Questions
How many calories are in a 100 g serving of walnuts?
A 100 g serving of walnuts has 654 kcal, 15g protein, 65g fat and 14g carbohydrate.
How much protein is in walnuts?
15g per 100 g serving.
Are walnuts high in fat?
Walnuts have 65g of fat per 100 g serving, about 84% of a 78g daily fat reference — mostly unsaturated.
Which nutrients are walnuts richest in?
Walnuts are richest in magnesium (158 mg), saturated fat (6.2 g), zinc (3.1 mg), iron (2.9 mg).
Are walnuts good for tracking macros?
For athletes and anyone tracking macros, walnuts are calorie-dense and work well for adding calories without added volume, thanks to their fat content.
Log the walnuts in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Nuts, walnuts, english (FDC ID 170187), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.