Saciedad

Nuts and seeds

Walnuts

Walnuts pack 654 kcal into 100 g (3.5 oz), so a typical 25 g (0.9 oz) serving already adds up to about 164 kcal.

Last reviewed: By USDA description: Walnuts

  • 654 kcalCalories per 100 g
  • 15.2 gProtein per 100 g
  • 6.7 gFiber per 100 g
  • Estimated satiety: 1 out of 5

Nutrition facts

A typical 25 g (0.9 oz) serving provides about 164 kcal, 3.8 g of protein, and 1.7 g of fiber.

Values for walnuts per 100 g (3.5 oz) and per typical serving of 25 g (0.9 oz).
NutrientPer 100 g (3.5 oz)Per serving (25 g (0.9 oz))
Calories654 kcal164 kcal
Protein15.2 g3.8 g
Carbohydrates13.7 g3.4 g
of which sugars2.6 g0.7 g
Fiber6.7 g1.7 g
Fat65.2 g16.3 g
of which saturated6.1 g1.5 g
Water4.1 g1 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Very high energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about walnuts

How much protein is in a small handful of walnuts?

A small handful of walnuts, our reference serving of 25 g (0.9 oz), has about 3.8 g of protein. 100 g (3.5 oz) of walnuts has 15.2 g of protein. That is 2.3 g of protein per 100 kcal.

How many calories does a small handful of walnuts have?

A small handful of walnuts, our reference serving of 25 g (0.9 oz), has about 164 kcal. 100 g (3.5 oz) of walnuts has 654 kcal. That is a very high energy density.

Do walnuts have fiber?

A small handful of walnuts, our reference serving of 25 g (0.9 oz), has about 1.7 g of fiber. 100 g (3.5 oz) of walnuts has 6.7 g of fiber. They carry our “High in fiber” tag.

Are walnuts filling?

Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: very high energy density. It is an estimate based on its composition, not a measurement in people.

What should I know about walnuts on a GLP-1 medication?

Based on our tags, this is what matters about walnuts on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of walnuts?

We use 25 g (0.9 oz) as a typical serving, roughly a small handful of walnuts. That amount provides about 164 kcal, 3.8 g of protein, and 1.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

Compare with…

See all comparisons

See all foods

Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Nuts, walnuts, english (FDC ID 170187). U.S. Department of Agriculture, Agricultural Research Service. accessed .