Walnut Nutrition Facts: Calories, Macros & Health Benefits
Summary: One quarter cup (30g) of walnut contains 196 calories, 4.6g protein, 4.1g carbs, and 19.6g fat. Walnut is a good source of magnesium.
Nutrition Facts — quarter cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 197 kcal | 10% |
| Protein | 4.6g | 9% |
| Carbohydrates | 4.1g | 1% |
| Total Fat | 19.6g | 25% |
| Fiber | 2.0g | 7% |
| Sugar | 0.78g | -- |
| Saturated Fat | 1.8g | 9% |
| Sodium | 0.60mg | 0% |
| Potassium | 132.3mg | 3% |
| Calcium | 29.4mg | 2% |
| Iron | 0.87mg | 5% |
| Magnesium | 47.4mg | 11% |
| Zinc | 0.93mg | 8% |
| Vitamin C | 0.39mg | 0% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 0.16mg | 9% |
| Folate | 29.4mcg | 7% |
| Vitamin K | 0.81mcg | 1% |
| Phosphorus | 103.8mg | 8% |
Is Walnut Good for You?
Walnut provides 196 calories per quarter cup (30g) with 4.6g of protein, 4.1g of carbohydrates, and 19.6g of fat. It is a source of magnesium (11% dv).
Key Health Benefits of Walnut
- Good source of magnesium (11% dv)
Frequently Asked Questions
How many calories is in walnut?
One quarter cup (30g) of walnut contains 196 calories.
How much protein is in walnut?
One quarter cup (30g) of walnut provides 4.6g 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.