How Many Calories Are in Walnuts?
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Other tools you may find usefulWalnuts - a high-calorie treasure trove of omega-3 acids and energy for the brain
Walnuts, i.e. edible seeds of a tree from the nut family (Juglans regia), are one of the most valuable and at the same time the most caloric gifts of nature. 100 grams of shelled walnuts contain approximately 654 kilocalories (kcal). This extremely high energy density is due to the fact that nuts consist of over 65% fat. However, these are not empty and harmful fats - on the contrary, they are an invaluable source of polyunsaturated fatty acids. Despite their high calorie content, including walnuts in your daily diet in controlled portions supports weight loss, provides a long-lasting feeling of satiety and provides a powerful dose of antioxidants.
Our dedicated live walnut calorie calculator allows you to instantly calculate the energy value of a selected portion - from a single piece, through a handful (approx. 30g), to weight in grams, making it easier to balance your daily menu.
Alpha-linolenic acid (ALA) - a plant omega-3 that supports the heart and circulatory system
What distinguishes walnuts from other nuts (such as hazelnuts, almonds or cashews) is the record content of alpha-linolenic acid (ALA), a precursor of omega-3 acids. Our body cannot synthesize it on its own, so it must be supplied with food. ALA acid has a strong anti-inflammatory effect, protects the endothelium of blood vessels, reduces the level of "bad" LDL cholesterol and prevents platelet aggregation. Additionally, these nuts are rich in L-arginine - an amino acid that stimulates the production of nitric oxide, which dilates blood vessels, helping to regulate blood pressure.
Table of nutritional values and macronutrients in 100g of walnuts
The table below shows the detailed nutritional profile of shelled walnuts per 100 grams and the popular "one handful" portion:
| Nutrient | Content in 100g of the product | Content in a handful (approx. 30g) | Recommended Daily Allowance (RDA) per handful |
|---|---|---|---|
| Energy value | 654 kcal | 196 kcal | 9.8% (for a 2000 kcal diet) |
| Protein | 15.2 g | 4.56 g | 9.1% |
| Fat (total) | 65.2 g | 19.56 g | 27.9% |
| - Saturated fatty acids | 6.1 g | 1.83 g | 9.2% |
| - Monounsaturated acids | 8.9 g | 2.67 g | - |
| - Polyunsaturated acids | 47.2 g | 14.16 g | - |
| Carbohydrates (total) | 13.7 g | 4.11 g | 1.4% |
| - Simple sugars | 2.6 g | 0.78 g | 0.9% |
| - Dietary fiber | 6.7 g | 2.01 g | 8.0% |
| Magnesium | 158 mg | 47.4 mg | 12.6% |
| Phosphorus | 346 mg | 103.8 mg | 14.8% |
Frequently asked questions (FAQ)
How many calories are in one handful of walnuts and how many are in one nut?
One medium handful of shelled walnuts weighs approximately 30 grams and provides approximately 196 kilocalories (kcal). One medium-sized walnut half weighs about 2 grams and provides about 13 kcal.
Why should you soak walnuts before eating?
Walnuts contain phytic acid and enzyme inhibitors that protect the seed, but in the human digestive system they can hinder the absorption of minerals (such as iron, zinc and magnesium) and burden the stomach. Soaking nuts in water for about 8-12 hours neutralizes these compounds, facilitating digestion and increasing the bioavailability of nutrients.
Do walnuts help you lose weight despite being high in calories?
Yes. Scientific research shows that regular consumption of small portions of walnuts (approx. 30g per day) does not lead to weight gain. This is due to the fact that the protein, fiber and healthy fats they contain strongly stimulate the secretion of satiety hormones (e.g. cholecystokinin), reducing the desire to snack on other, more processed products.
How to properly store walnuts so that they do not go rancid?
Due to the huge content of sensitive polyunsaturated fatty acids, walnuts are susceptible to oxidation (rancidity) under the influence of light, air and high temperature. It is best to store shelled nuts in a tightly closed glass container in a dark and cool place (e.g. in the refrigerator), or even freeze them - they will stay fresh in the freezer for up to 12 months.
What is the glycemic index (GI) of walnuts?
The glycemic index (GI) of walnuts is 15, which classifies them as a product with a very low index. Due to their low carbohydrate content and rich fat and fiber content, these nuts do not cause sudden insulin releases and are highly recommended for people with diabetes and insulin resistance.