Walnuts — Nutrition, Calories & Diet Check
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Walnuts — 690 kcal, 15.0g protein and 7.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 30g serving.
Nutrition: Walnuts (typical values)
| Per 100g | Per 30g serving | |
|---|---|---|
| Calories | 690 kcal | 207 kcal |
| Protein | 15.0g | 4.5g |
| Carbohydrates | 7.0g | 2.1g |
| of which sugars | 2.6g | 0.8g |
| Fat | 68.0g | 20.4g |
| Fibre | 6.7g | 2.0g |
| Salt | 0.0g | 0.0g |
Typical values for generic walnuts; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
How many calories are in Walnuts?
Walnuts has 690 kcal per 100g. A typical 30g serving works out to 207 kcal — about 10% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
Snack Picks
Is Walnuts keto-friendly?
Yes. With 7.0g of carbohydrates per 100g (2.1g per typical serving), walnuts fits comfortably within most ketogenic carb limits.
Is Walnuts a good source of protein?
Yes — 15.0g of protein per 100g makes walnuts one of the better snack choices for protein. A 30g serving delivers about 4.5g. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Is Walnuts healthy?
Yes, reasonably so. Walnuts is a good source of protein (15.0g/100g) and high in fibre (6.7g/100g) and low in sugar and low in salt. A typical 30g serving is 207 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
Sugar, salt and overall balance
Per UK traffic-light thresholds, walnuts is low in sugar (2.6g/100g) and low in salt (0.0g/100g), with 6.7g of fibre. At 690 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Walnuts is closest in profile to brazil nuts, but walnuts carries more protein (15.0g protein vs 14.0g protein for brazil nuts).
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
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Last updated: · Typical values; check product labels