Walnut Nutrition Facts: Calories, Fat, Protein, and Benefits

Walnut

~5 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

33kcal

Carbohydrate0.7 g %7

Protein0.8 g %8

Fat3.3 g %84

Walnut Nutrition Values

Nutrients	100 gr	1 Piece (Medium)
Calories(kcal)	654	33
Carbohydrate (g)	13.71	0.69
Protein (g)	15.2	0.76
Fat (g)	65.2	3.26
Fiber (g)	6.7	0.34
Cholesterol (mg)	0	0
Sodium (mg)	2	0.1
Potassium (mg)	523	26.15
Calcium (mg)	61	3.05
Iron (mg)	3.12	0.16
Vitamin A (IU)	40	2
Vitamin C (mg)	1.7	0.09

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Walnut

Metabolic Effect: Walnuts help balance blood sugar and provide long-lasting satiety due to their healthy fats and fiber content. The omega-3 fatty acids they contain support brain functions and enhance cognitive performance.
Consumption Recommendation: You can consume walnuts alone as a snack or add them to your salads and yogurt to increase their nutritional value. Consuming them with oatmeal for breakfast helps you start the day energetically.
Things to Consider: Walnuts have a high calorie content, so it is important to pay attention to portion control. A handful of walnuts contains approximately 164 calories and meets a significant portion of your daily fat needs.
Exercise Equivalent: To burn the calories in a handful of walnuts, you need to walk briskly for about 25 minutes. This is an exercise that you can easily incorporate into your daily activity.