Nuts and seeds
How much protein is in walnuts?
Walnuts has 15.2 g of protein per 100 g. A typical serving (1 oz (14 halves), 28.4 g) has 4.3 g of protein and 186 calories.
- Protein, 1 oz (14 halves) (28.4 g)
- 4.3 g
- Protein per 100 calories
- 2.3 g
Low protein density
Protein in walnuts by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, ground (80 g) | 12.2 g | 523 | 11 g | 52.2 g |
| 1 cup, chopped (117 g) | 17.8 g | 765 | 16 g | 76.3 g |
| 1 cup, in shell, edible yield (7 nuts) (28 g) | 4.3 g | 183 | 3.8 g | 18.3 g |
| 1 cup pieces or chips (120 g) | 18.2 g | 785 | 16.4 g | 78.2 g |
| 1 cup shelled (50 halves) (100 g) | 15.2 g | 654 | 13.7 g | 65.2 g |
| 1 oz (14 halves) (28.4 g) | 4.3 g | 186 | 3.9 g | 18.5 g |
| 100 g | 15.2 g | 654 | 13.7 g | 65.2 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 654
- Protein
- 15.2 g
- Carbs
- 13.7 g
- Fat
- 65.2 g
- Fibre
- 6.7 g
- Sugar
- 2.6 g
- Sodium
- 2 mg
Nuts and seeds: most protein per calorie
- Hemp seeds 5.7 g protein per 100 cal
- Pumpkin seeds 5.4 g protein per 100 cal
- Peanuts 4.2 g protein per 100 cal
- Peanut butter 3.7 g protein per 100 cal
- Almonds 3.7 g protein per 100 cal
- Pistachios 3.7 g protein per 100 cal
FAQ
Is walnuts high in protein?
Not really. It has 2.3 g of protein per 100 calories. That's fine: not every food needs to be a protein food.
How much protein is in 100 g of walnuts?
15.2 g, with 654 calories.
How much walnuts gives you 30 g of protein?
About 197 g, for roughly 1288 calories. That's about 6.9 servings of 1 oz (14 halves).
Where do these numbers come from?
USDA FoodData Central, entry 170187: "Nuts, walnuts, english" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.