Per portion: 183 kcal
Protein: 4.26 g
Carbs: 3.84 g
Fat: 18.26 g
Fibre: 1.88 g

Your portion

183kcal · 767 kJ

Protein: 4.26 g
Carbs: 3.84 g
Fat: 18.26 g

A handful of walnuts is mostly fat, with 18 grams of it in a 28-gram portion, alongside just under 4 grams of protein and carbs, plus about 2 grams of fiber. Nutritionally, they stand out for their trace minerals: that same handful delivers 171% of the daily reference for manganese and 159% for copper, with notable phosphorus, folate, and magnesium. They are also high in saturated fat, at 6 grams per 100 grams.

A normal portion is one small handful, which works well as a quick snack or thrown over a salad or oatmeal to add crunch and satiety. Because they are calorie-dense, it is easy to eat more than planned, so measuring helps. They pair nicely with fruit or yogurt to balance the fat with some carbohydrates, and they are a convenient plant-based option that needs no prep, though the saturated fat is worth keeping in mind if you eat them often.

Nutrition claims, per 100 g:

High Manganese · 171% High Copper · 159% High Phosphorus · 49% High Folate (B9) · 49% High Magnesium · 42% High Vitamin B6 · 38% High Zinc · 31% High Thiamin (B1) · 31% High in saturates · 6.126 g/100 g

Full nutrition

Nutrition

per 1 handful (28 g)

Energy	183 kcal	9.2%
Energy	767 kJ	9.1%
Protein	4.26 g	8.5%
Carbohydrates	3.84 g	1.5%
of which sugars	0.73 g	0.8%
Starch	0.02 g
Fibre	1.88 g	7.5%
Fat	18.26 g	26.1%
of which saturates	1.72 g	8.6%
Monounsaturated	2.5 g
Polyunsaturated	13.21 g
Cholesterol	0.0 mg
Water	1.14 g
Ash	0.5 g

Sugar breakdown

Sucrose 0.68 g

Glucose 0.02 g

Fructose 0.03 g

Lactose 0.0 g

Maltose 0.0 g

Minerals

Potassium 123.48 mg 6.2%

Calcium 27.44 mg 3.4%

Magnesium 44.24 mg 11.8%

Phosphorus 96.88 mg 13.8%

Sodium 0.56 mg

Iron 0.81 mg 5.8%

Zinc 0.87 mg 8.7%

Copper 0.44 mg 44.0%

Manganese 0.96 mg 48.0%

Selenium 1.37 µg 2.5%

Vitamins

Vitamin A (RAE) 0.28 µg

Vitamin C 0.36 mg 0.4%

Vitamin D 0.0 µg

Vitamin E 0.2 mg 1.7%

Vitamin K 0.76 µg 1.0%

Thiamin (B1) 0.1 mg 9.1%

Riboflavin (B2) 0.04 mg 2.9%

Niacin (B3) 0.32 mg 2.0%

Pantothenic acid (B5) 0.16 mg 2.7%

Vitamin B6 0.15 mg 10.7%

Folate (B9) 27.44 µg 13.7%

Vitamin B12 0.0 µg

Choline 10.98 mg

Beta-carotene 3.36 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.05 g

Leucine 0.12 g

Isoleucine 0.17 g

Valine 0.21 g

Lysine 0.07 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 139 other foods in “Nut and Seed Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 654.0 · higher than 89%

Protein 15.23 · higher than 45%

Fibre 6.7 · higher than 37%

Common portions

cup, chopped — 117 g (765 kcal)
cup, ground — 80 g (523 kcal)
cup, in shell, edible yield (7 nuts) — 28 g (183 kcal)
cup shelled (50 halves) — 100 g (654 kcal)
cup pieces or chips — 120 g (785 kcal)
oz (14 halves) — 28 g (185 kcal)

Sources

USDA FoodData Central — Nuts, walnuts, english — Nutrition values for Nuts, walnuts, english.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Walnuts