VeganNuts & Seeds

Walnut

Nutrition Facts Per 100g

Also known as: OVERNIGHT SOAKED WALNUT

Walnut is a nutrient-dense food prized for its healthy fats, protein, and micronutrient content. Per 100g, it provides 654 kcal, 65.2g of fat, and 15.2g of protein. It stands out for its Polyunsaturated Fat (PUFA) (approximately 787% of a typical adult's daily needs) and Omega-3 Fatty Acids (approximately 674% of a typical adult's daily needs). Review the detailed nutrition data below.

Nutrition Summary

654kcalCalories

15.2gProtein

13.7gCarbs

65.2gFat

6.7gFiber

Protein 9% Carbs 8% Fat 90%

Micronutrients

High in:PhosphorusVitamin B6MagnesiumZincThiamin (B1)

Calcium98.0 mg(10%)

Iron2.9 mg(22%)

Zinc3.1 mg(33%)

Potassium441 mg(15%)

Sodium2.0 mg(0%)

Magnesium158 mg(45%)

Phosphorus346 mg(49%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)1.1 mg(7%)

Vitamin C1.3 mg(2%)

Vitamin A0 µg(0%)

Folate (B9)98.0 µg(25%)

Vitamin B60.6 mg(46%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E1.0 mg(7%)

Fat Breakdown4

MUFA8.9 g

59%

PUFA47.2 g

787%

Omega-39.1 g

674%

Omega-638.1 g

263%

Limit These2

Saturated Fat6.1 g

Cholesterol0 mg

Common Serving Sizes

1 piece4g

26 kcal0.6g protein

1 handful30g

196 kcal4.6g protein

100 g100g

654 kcal15.2g protein

Allergen Information

Tree Nuts

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Walnut?

Walnut contains 654 kcal per 100g. A typical serving (1 piece) contains approximately 26 kcal.

How much protein is in Walnut?

Walnut provides 15.2g of protein per 100g, which is approximately 30% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Walnut good for weight loss?

Walnut provides 654 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Walnut vegan?

Yes, Walnut is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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