Calories and nutrition facts
Walnuts
100 g of walnuts has 721 calories, 16 g protein, 3 g carbs and 71 g fat. 1 handful (30 g) has 216 calories.
- Carbs 3 %
- Protein 9 %
- Fat 88 %
216
0.9 g
4.8 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 handful (30 g) |
|---|---|---|
| Energy | 721 kcal 3,017 kJ | 216 kcal 904 kJ |
| Fat | 71 g | 21 g |
| of which saturated | 6.5 g | 2 g |
| Carbohydrates | 3 g | 0.9 g |
| of which sugars | 2.7 g | 0.8 g |
| Fibre | 4.6 g | 1.4 g |
| Protein | 16 g | 4.8 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 4 µg | 0.5 % |
| Vitamin B1 (thiamin) | 0.34 mg | 31 % |
| Vitamin B2 (riboflavin) | 0.13 mg | 9.3 % |
| Niacin (B3) | 4.4 mg | 27 % |
| Vitamin B6 | 0.6 mg | 43 % |
| Folate | 73 µg | 36 % |
| Vitamin E | 1.1 mg | 9.1 % |
| Vitamin K | 2.6 µg | 3.5 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 87 mg | 11 % |
| Iron | 2.8 mg | 20 % |
| Magnesium | 140 mg | 37 % |
| Zinc | 2.6 mg | 26 % |
| Potassium | 444 mg | 22 % |
| Phosphorus | 320 mg | 46 % |
| Iodine | 3 µg | 2 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Vitamin B6, Folate, Iron, Magnesium, Zinc, Potassium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Nuts & seeds, per 100 g.
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Questions
How many calories are in 1 handful (30 g) of walnuts?
1 handful (30 g) of walnuts has 216 calories, with 4.8 g protein, 0.9 g carbs and 21 g fat.
How much protein is in walnuts?
Walnuts has 16 g protein per 100 g. That is 9% of its calories.
How many carbs are in walnuts?
Walnuts has 3 g carbs per 100 g, including 2.7 g sugars and 4.6 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code H120100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.