Calories in Walnuts

One ounce of walnuts contains 185 calories with 4g carbs, 4.3g protein, and 18.5g fat.

185

calories

per 1 oz / 14 halves (28g)

4.3g

Protein

Carbs

18.5g

Fat

1.9g

Fiber

Nutrition Facts

Serving Size 1 oz / 14 halves (28g)

Calories185

% Daily Value*

Total Fat 18.5g24%

Saturated Fat 1.7g9%

Total Carbohydrate 4g1%

Dietary Fiber 1.9g7%

Total Sugars 0.7g

Protein 4.3g9%

Manganese 1mg42%

Copper 0.5mg50%

Magnesium 45mg11%

Phosphorus 98mg10%

Vitamin B6 0.2mg8%

* Percent Daily Values are based on a 2,000 calorie diet.

Serving Sizes

7 walnut halves (14g)

14g

93 cal

1 oz / 14 halves (28g)

28g

185 cal

1/4 cup chopped (29g)

29g

191 cal

1/2 cup chopped (58g)

58g

382 cal

100g

654 cal

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About Walnuts

Walnuts are unique among nuts for their exceptional omega-3 fatty acid content. A single ounce of walnuts contains 185 calories and 2.5 grams of alpha-linolenic acid (ALA) — an essential omega-3 fatty acid. This makes walnuts one of the few plant foods that contribute meaningfully to omega-3 intake.

The unique shape of walnuts — resembling a brain — is fitting given their extensively documented benefits for cognitive health. Research consistently shows regular walnut consumption is associated with improved memory, reduced cognitive decline, and better brain function as people age. This is likely due to the combination of omega-3s, antioxidants, and polyphenols.

Walnuts have the highest antioxidant content of any common nut, with compounds like ellagic acid, quercetin, and catechin all present in meaningful amounts. These antioxidants help reduce inflammation and protect against chronic disease. Walnuts have been particularly studied for their cardiovascular benefits.

Like all nuts, walnuts are calorie-dense. A serving of 1 ounce (about 7 whole walnuts or 14 halves) is satisfying and fits most diets. Track your portions carefully with BasedHealth.

Health Benefits of Walnuts

Best plant source of omega-3 fatty acids (ALA)

Highest antioxidant content of any common nut

Linked to improved brain function and memory

Supports heart health and reduces inflammation

Rich in polyphenols with anti-cancer properties

Good source of copper, manganese, and magnesium

Frequently Asked Questions

How many calories are in walnuts?▼

One ounce of walnuts (about 14 halves, 28g) contains about 185 calories. 7 halves have about 93 calories.

Are walnuts good for weight loss?▼

Yes, in controlled portions. Walnuts are very satiating and their omega-3s may support metabolism. Studies show nut eaters tend to maintain healthier weights.

How much omega-3 is in walnuts?▼

One ounce of walnuts contains 2.5g of ALA (alpha-linolenic acid) — the plant form of omega-3. This is more than any other common nut.

How many walnuts should I eat per day?▼

A daily serving of 1 ounce (about 14 walnut halves) provides excellent nutrition without excess calories. Research suggests benefits at this dose.

Are walnuts keto friendly?▼

Yes. Walnuts have only 2g of net carbs per ounce, making them one of the best nuts for keto and low-carb diets.

Related Foods

Peanut Butter

188 cal

per 2 tbsp (32g)

Almonds

164 cal

per 1 oz / 23 almonds (28g)

Cheese

113 cal

per 1 oz cheddar (28g)

Milk

149 cal

per 1 cup whole (244g)

Greek Yogurt

100 cal

per 1 cup nonfat (227g)

Bread

69 cal

per 1 slice whole wheat (32g)

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