Walnuts are the edible seeds of the Juglans regia tree, consumed raw, toasted, or incorporated into baked goods, salads, pasta dishes and confectionery worldwide. Per 100 g, raw walnuts provide 688 kcal, 14.4 g of protein, 68.5 g of fat and just 3 g of carbohydrates, with 6.4 g of dietary fibre and 2.6 g of sugars — making them one of the more energy-dense nuts available. They are a notable source of potassium (440 mg per 100 g), phosphorus (370 mg), and magnesium (150 mg), alongside 70 mcg of folate and 3.85 mg of vitamin E per 100 g. No glycemic index value is established for walnuts, consistent with their very low carbohydrate content. They are suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in walnuts?
Raw walnuts contain 688 kcal per 100 g, making them a calorie-dense food. A typical small handful (around 30 g) delivers approximately 206 kcal.
Are walnuts keto-friendly?
Yes, walnuts are well suited to a ketogenic diet. With only 3 g of carbohydrates and 68.5 g of fat per 100 g, they fit comfortably within the low-carb, high-fat profile that keto requires.
How much magnesium is in walnuts?
Walnuts contain 150 mg of magnesium per 100 g, which is a meaningful amount relative to typical daily intake targets. A 30 g serving contributes around 45 mg of magnesium.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 688 kcal |
| Protein | 14.4 g |
| Fat | 68.5 g |
| Carbs | 3.0 g |
| Sugars | 2.6 g |
| Fiber | 6.4 g |
| Starch | 0.30 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 4.4 g |
| Monounsaturated | 12.1 g |
| Polyunsaturated | 49.6 g |
| Trans | 0.021 g |
| Omega-3 | 6.3 g |
| Omega-6 | 43.3 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 89.0 mg |
| Iron | 2.9 mg |
| Magnesium | 150 mg |
| Phosphorus | 370 mg |
| Potassium | 440 mg |
| Sodium | 3.0 mg |
| Zinc | 2.7 mg |
| Copper | 1.3 mg |
| Manganese | 3.2 mg |
| Selenium | 2.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3.9 mg |
| Thiamin (B1) | 0.33 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 1.2 mg |
| Pantothenic acid (B5) | 1.6 mg |
| Vitamin B6 | 0.43 mg |
| Folate (B9) | 70.0 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Walnuts
Cooked walnuts (612 kcal), Dried walnuts (693 kcal).
