Calories in Walnuts
Per ¼ cup, 30 g
Walnuts have 196 calories per ¼ cup, 30 g. That is about 10% of a 2,000-calorie day. The same serving provides 4.6 g of protein, 4.1 g of carbohydrate, 19.6 g of fat and 2.0 g of fibre. Per 100 g, that works out at 653 calories and 15.3 g of protein. Against the thresholds EU food labelling uses, they qualify as high in fibre. The best plant source of the short-chain omega-3 ALA.
Calories and macros
| Per ¼ cup, 30 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 196 kcal | 653 kcal | 10% |
| Protein | 4.6 g | 15.3 g | 9% |
| Carbohydrate | 4.1 g | 13.7 g | 2% |
| Fat | 19.6 g | 65.3 g | 28% |
| Fibre | 2.0 g | 6.7 g | 7% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about walnuts
How many calories are in walnuts?
Walnuts have 196 calories per ¼ cup, 30 g, which is about 10% of a 2,000-calorie day.
How many calories are in 100 g of walnuts?
100 g of walnuts contains 653 calories.
How much protein is in walnuts?
One serving of ¼ cup, 30 g provides 4.6 g of protein — 15.3 g per 100 g, or 9% of the 50 g daily reference intake.
How many carbs are in walnuts?
One serving of ¼ cup, 30 g contains 4.1 g of carbohydrate, of which 2.0 g is fibre.
What are walnuts a good source of?
Measured against EU food labelling thresholds, walnuts qualify as high in fibre. 6 g or more of fibre per 100 g.