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Walnuts

Nuts, walnuts, glazed

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories500
% Daily Value
  • Total Fat 35,71 g46%
  • Saturated Fat 3,57 g18%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 446 mg19%
  • Total Carbohydrate 47,59 g17%
  • Dietary Fiber 3,6 g13%
  • Total Sugars 32,14 g
  • Protein 8,28 g17%
  • Vitamin D —
  • Calcium 71 mg5%
  • Iron 1,29 mg7%
  • Potassium 232 mg5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Nuts, walnuts contains 500 kcal calories, 8,28g protein, and 1,29mg iron per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

545kcal
  • Protein6%(33 kcal)
  • Carbs35%(190 kcal)
  • Fat59%(321 kcal)

Nutrient density

14/ 100

Meets ≥10% Daily Value for 7 of 12 nutrients

Low nutrient density

Use Walnuts in your next meal plan

Melio can build a complete week of meals around Walnuts (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Nut and Seed Products

Zero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio0.5 : 1
poor
  • Walnuts has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.
  • Walnuts contains more fiber per 100 g than cooked oatmeal — 4 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

500 kcal25%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

8,28 g17%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

47,59 g17%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

35,71 g46%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

3,6 g13%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

32,14 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

446 mg19%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

232 mg5%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

71 mg5%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,29 mg7%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

3,57 g18%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

5,36 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

25 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

6,28 g—

Compare 4 USDA variants

Variants of Nuts, walnuts, black, dried cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Nuts, walnuts, black, dried17018661924,19,659,3
Nuts, walnuts, english17018765415,213,765,2
Nuts, walnuts, glazedcurrent1705935008,347,635,7
Nuts, walnuts, dry roasted, with salt added17059464314,317,960,7

Fatty acid profile

Breakdown of fats per 100 grams

33,9 g
  • Saturated11%(3,57 g)
  • Monounsaturated16%(5,36 g)
  • Polyunsaturated74%(25 g)

Household serving sizes

g
oz
28 g

Frequently asked questions about Walnuts

How many calories in Walnuts?

Walnuts contains 500 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Walnuts?

Walnuts contains 446 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Walnuts?

Per 100 grams, Walnuts contains 8.28 g protein, 47.59 g carbohydrates, and 35.71 g total fat.

Is Walnuts good for keto or low-carb?

Walnuts has 47.6 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Walnuts nutrition data come from?

Nutrition data for Walnuts is sourced from USDA FoodData Central (FDC ID 170593). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170593/nutrients.

Diet compatibility

  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Walnuts

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Walnuts.

3 meal ideas using Walnuts

Starter templates matched to Walnuts's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with walnuts

    A warm bowl of oats with walnuts, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with walnuts

    A warm grain bowl with walnuts, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Simple dinner with walnuts

    Pair walnuts with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 170593), accessed 2019-04-01.

Published: 2019-04-01

More foods in Nut and Seed Products

Use Walnuts in your next meal plan

Melio can build a complete week of meals around Walnuts (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Walnuts: 0 mg Cholesterol, 36 g Fat per 100g + recipes | План харчування