Calories in Walnuts 🥜
Per 1 oz (28g)
Nutrition Facts
Serving: 1 oz (28g)
About Walnuts
Walnuts is a nutrient-dense food with a rich earthy flavor, packing 185 calories into a compact 1 oz (28g). Despite the higher calorie density, the combination of healthy fats, protein, and fiber makes walnuts incredibly satiating. It is especially prized for brain health. A small handful can go a long way as a between-meal snack or crunchy recipe addition.
Health Benefits of Walnuts
Rich in Omega-3 Ala
Walnuts is an excellent source of omega-3 ALA, a nutrient essential for brain health. Including walnuts in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Heart-Healthy Nutrients
Walnuts contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of nuts & seeds to improved cholesterol levels and lower heart disease risk.
Important Source of Copper
Walnuts provides meaningful amounts of copper, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Dietary Versatility
Walnuts can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of walnuts and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (14g) | 92 | 1.9g | 2.1g | 9.0g |
| Small (21g) | 139 | 2.9g | 3.2g | 13.5g |
| Regular (28g) | 185 | 3.9g | 4.3g | 18.0g |
| Medium (35g) | 231 | 4.9g | 5.4g | 22.5g |
| Large (42g) | 278 | 5.8g | 6.4g | 27.0g |
| Double (56g) | 370 | 7.8g | 8.6g | 36.0g |
Is Walnuts Good for Weight Loss?
Walnuts at 185 calories per 1 oz (28g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. Watching your portion sizes is important to keep calories in check. Rather than eliminating walnuts from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Walnuts and Popular Diets
How walnuts fits into common eating plans:
Frequently Asked Questions
How many calories in walnuts?
Walnuts (1 oz (28g)) contains approximately 185 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is walnuts good for weight loss?
Walnuts can fit into a weight loss diet with portion awareness. At 185 calories per 1 oz (28g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does walnuts compare to similar foods?
At 185 calories per serving with 4.3g protein and 3.9g carbs, walnuts is lower in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track walnuts calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log walnuts quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Walnuts in Calory
Scan, search, or snap a photo. Calory makes logging walnuts instant with AI-powered food recognition.