What are the Nutritional Facts about Walnuts?
November 2, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Walnuts are highly nutritious tree nuts packed with healthy fats,plant-based protein, fiber, vitamins,minerals, and antioxidants.They are especially rich in omega-3 fatty acids, which supportheart andbrain health.
🌰 Nutritional facts about Walnuts
Serving size: 100 g of raw walnuts
654 kcal
Calories
Total fat: 65.2 g
Protein: 15.2 g
Carbohydrates: 13.7 g
Fiber: 6.7 g
Natural sugars: 2.6 g
These values are approximate for raw English walnuts. One smallhandful is a convenient serving.
Nutrition Per Serving:
| Nutrient | 30 g (small handful) | 100 g |
|---|---|---|
| Calories | 196 kcal | 654 kcal |
| Protein | 4.6 g | 15.2 g |
| Total fat | 19.6 g | 65.2 g |
| Carbohydrates | 4.1 g | 13.7 g |
| Fiber | 2.0 g | 6.7 g |
| Omega-3 ALA | 2.7 g | 9.1 g |
ALA (alpha-linolenic acid) is an essential plant-based omega-3 fatty acid.
Vitamins and Minerals in Walnuts:
Approximate amounts per 100 g of raw walnuts:
| Nutrient | Amount | Main benefit |
|---|---|---|
| Magnesium | 158 mg | Muscle and nerve function |
| Phosphorus | 346 mg | Bones and energy metabolism |
| Potassium | 441 mg | Normal muscle function |
| Calcium | 98 mg | Bone health |
| Iron | 2.9 mg | Red blood cell production |
| Zinc | 3.1 mg | Immune function |
| Copper | 1.6 mg | Connective tissue and iron metabolism |
| Vitamin B6 | 0.54 mg | Nervous system function |
| Folate | 98 µg | Cell growth and division |
| Vitamin E | 0.7 mg | Antioxidant protection |
Walnuts also contain polyphenols and other antioxidant compounds,particularly in the thin skin surroundingthe nut.
6 health Benefits of Walnuts
1. Supports Brain Health
Walnuts provide ALA omega-3 fats and polyphenols.Research is exploring their effectson cognitivehealth, although walnuts are not a guaranteedway to improve memory.
2. Promotes Heart Health
Their unsaturated fats can help improve cholesterollevels when they replace saturatedfats in the diet.
3. Helps with Fullness and Weight Management
The combination of fats, protein, and fiber may helpyou feel satisfied. However, walnutsare calorie-dense, so portions matter.
4. Provides Antioxidant Compounds
Polyphenols help protect cells against oxidative damage.
5. Supports Gut Health
Their fiber and plant compounds can supportbeneficial gut bacteria.
6. Contributes to Overall Nutrition
Walnuts supply magnesium, copper, phosphorus,and other nutrients needed for normalbody function.
How many walnuts should you eat daily?
For most healthy adults, about 25–30 g per day is a reasonable serving.
- Approximately 7 whole walnuts, or 14 halves, provide around185–200 calories.
- For weight loss: Measure a small handful rather than eatingdirectly from a large packet.
- For general health: Choose unsalted, raw or dry-roasted walnuts.
- For breakfast: Add them to oatmeal, yogurt, or fruit.
- For an Indian diet: Combine them with almonds, seeds, orfruit as part of a balanced snack.
Are there any Disadvantages?
- Walnuts are calorie-dense, so large portions can addsubstantial calories.
- They can trigger serious allergic reactions in people withtree-nut allergies.
- Large quantities may cause digestive discomfort in some people.
- Walnuts contain phytates, which can reduce the absorption ofsome minerals from a meal, butthis is generally not a concernin a varied diet.
Bottom line
Walnuts are an excellent source of plant-based omega-3 fats,healthy unsaturated fats, andantioxidants. A small handfuldaily can be a nutritious addition to a balanced diet, especiallywhenit replaces less healthy snacks.