How Many Calories in Walnuts?
1 pumn (28g, aprox. 14 jumătăți de nucă) = 183 kcal
Nutritional Values per 100g
Standard Serving
1 pumn (28g, aprox. 14 jumătăți de nucă) contains 183 calories.
Best time: Afternoon snack or added to breakfast with oats and yogurt
Benefits
- ✓The only nut with a significant amount of plant Omega-3 (ALA) - about 2.5g per 28g, beneficial for heart and brain
- ✓Rich in polyphenol antioxidants that fight inflammation and oxidative stress more effectively than most foods
- ✓Support cognitive health - studies link regular consumption with better memory and brain function
- ✓Good unsaturated fat profile that helps regulate cholesterol and blood vessel health
- ✓Source of copper, magnesium, and manganese - minerals that support energy metabolism and collagen production
Considerations
- !The most calorie-dense nuts - 654 kcal/100g, so a small 28g portion already brings about 183 kcal
- !Omega-3 fats are sensitive to oxidation - keep walnuts cool and eat them fresh, not rancid
- !Contain oxalates - people prone to kidney stones should consume them in moderation
FitAzi Tip
FitAzi considers walnuts the best plant source of Omega-3 for those who don't eat fish often. Add a small handful (3-4 walnuts) over a bowl of oats or Greek yogurt for a breakfast rich in good fats and satiety. Because of their high caloric density, weigh the portion - it's very easy to exceed 300 kcal if you eat straight from the bowl.
Frequently Asked Questions
One whole walnut kernel (about 8g) has around 52 calories, with 1.2g protein, 1.1g carbs and 5.2g fat. Because they're so calorie-dense for their size, walnuts are best portioned by count, not by eyeballing.
A handful of walnuts (about 28g, roughly 14 halves or 7 whole walnuts) has 183 calories, 4.2g protein, 3.9g carbs and 18.2g fat. This is the standard recommended snack portion - filling without blowing your calorie budget.
3 whole walnuts (about 24g) have around 157 calories, with 3.6g protein and 15.6g fat, mostly unsaturated. It's a good portion to add to yogurt or oatmeal without going far past 150-160 calories.
100g of walnuts (about 5-6 handfuls) has 654 calories, 15g protein, 14g carbs, 65g fat and 6.7g fiber. This is one of the most calorie-dense snacks, so 100g is a large portion - most people eat 20-30g per day.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.