Walnut Nutrition Facts: Calories, Macros & Health Benefits
Summary: One quarter cup (30g) of walnut contains 219 calories, 4.4g protein, 3.3g carbs, and 20.9g fat. Walnut is a good source of magnesium, vitamin b6.
Nutrition Facts — quarter cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 219 kcal | 11% |
| Protein | 4.4g | 9% |
| Carbohydrates | 3.3g | 1% |
| Total Fat | 20.9g | 27% |
| Fiber | 1.6g | 6% |
| Saturated Fat | 1.8g | 9% |
| Potassium | 127.2mg | 3% |
| Calcium | 26.5mg | 2% |
| Iron | 0.67mg | 4% |
| Magnesium | 42.6mg | 10% |
| Zinc | 0.83mg | 8% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin K | 0.51mcg | 0% |
| Phosphorus | 109.5mg | 9% |
Is Walnut Good for You?
Walnut provides 219 calories per quarter cup (30g) with 4.4g of protein, 3.3g of carbohydrates, and 20.9g of fat. It is a source of magnesium (10% dv), vitamin b6 (12% dv).
Key Health Benefits of Walnut
- Good source of magnesium (10% dv)
- Good source of vitamin b6 (12% dv)
Frequently Asked Questions
How many calories is in walnut?
One quarter cup (30g) of walnut contains 219 calories.
How much protein is in walnut?
One quarter cup (30g) of walnut provides 4.4g of protein.
Is walnut vegetarian?
Yes, walnut is suitable for vegetarian diets.
Is walnut vegan?
Yes, walnut is completely plant-based and vegan-friendly.
Is walnut gluten-free?
Yes, walnut is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track walnut and thousands of other foods with the Gram app.