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Walnuts

Walnuts

Everyday

Walnuts are a nutrient-dense tree nut recognized by their brain-like wrinkled kernels and hard, spherical shells. They provide one of the richest plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), along with notable antioxidants like melatonin. The crunchy texture and earthy, slightly bitter flavor make them versatile for both raw snacking and incorporation into baked goods, salads, and savory dishes, though their high healthy fat content contributes to significant calorie density.

Macro Impact

A 1 oz serving contains 185 calories, 4g protein, 4g carbs, and 19g fat.

Calorie Burn

How long would it take to burn off 185 calories?
Walking3.5 mph, moderate pace
43 min
YogaModerate effort, gentle pace
31 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size1 oz (28.35 g)
Amount per serving
Calories185
% Daily Value*
Total Fat19g
25%
Saturated Fat2g
9%
Trans Fat0g
Polyunsaturated Fat14g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium0.6mg
0%
Total Carbohydrate4g
1%
Dietary Fiber2g
7%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium26mg
2%
Iron0.7mg
4%
Potassium123mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
2 / 28 g
7%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
19 / 78 g
25%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
14 / 23 g
59%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
3 / 5 g
55%
Omega 6
12 / 19 g
62%
Omega 9
2 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
10%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
0 / 2 mcg
0%
Folate
24 / 400 mcg
6%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
44%
Iron
1 / 13 mg
6%
Magnesium
43 / 370 mg
11%
Manganese
1 / 2 mg
44%
Phosphorous
102 / 700 mg
15%
Potassium
123 / 3k mg
4%
Selenium
1 / 55 mcg
2%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
6 / 45 mcg
13%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
11 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, walnuts, English, halves, raw. USDA Foundational Foods. FDC ID 2346394.
  2. 2.Nuts, walnuts, english. USDA Standard Reference, Legacy. Food ID 170187.
  3. 3.Nut, walnut, raw, unsalted. Australian Nutrient Database. Public Food Key F006116.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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