Calories in walnuts: 688 kcal per 100 g

What’s in a 30 g handful

More than half of a handful is fat, but only 2.2 g of that fat is saturated.

20.6 gFat

4.4 gProtein

0.99 gCarbohydrate

1.1 gFibre

0.84 gWater

2.2 gMinerals and the rest

20.6 gFat
4.4 gProtein
0.99 gCarbohydrate
1.1 gFibre
0.84 gWater
2.2 gMinerals and the rest

Above average for nuts and seeds

Walnuts are 688 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Walnuts688

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful0.78 g

Salt, per handful0.01 g

Vitamins and minerals in walnuts

Nine of the 23 reach the “high in” level, led by manganese.

51 %

Manganese

1 mg in a 30 g handful

5th of 32 nuts and seeds

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Copper0.4 mg40 %

Phosphorus114 mg16 %

Vitamin B60.2 mg14 %

Magnesium48 mg13 %

Biotin0.0057 mg11 %

Also high in

A source of

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Manganese1 mg, 51 %

Copper0.4 mg, 40 %

Phosphorus114 mg, 16 %

Vitamin B60.2 mg, 14 %

Magnesium48 mg, 13 %

Biotin0.0057 mg, 11 %

Thiamin (vitamin B1)0.12 mg, 11 %

Folate0.0198 mg, 9.9 %

Vitamin E1.2 mg, 9.6 %

Zinc0.81 mg, 8.1 %

Pantothenic acid (vitamin B5)0.48 mg, 8 %

Niacin (vitamin B3)1.2 mg, 7.5 %

Potassium135 mg, 6.8 %

Iron0.87 mg, 6.2 %

Calcium28.2 mg, 3.5 %

Riboflavin (vitamin B2)0.04 mg, 3 %

Iodine0.0027 mg, 1.8 %

Selenium0.0009 mg, 1.6 %

Chloride7.2 mg, 0.9 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What walnuts don’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

0mgin walnuts

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin walnuts

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

0mgin walnuts

Find it inLiver, calf, fried3152 % per 100 g

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Walnuts against other nuts and seeds

Per 100 g, walnuts have the most manganese of the 6 here, ahead of nuts (mixed).

3.4mg

2.2mg

1.7mg

1.5mg

0.9mg

Walnuts, kernel onlythis page

Nuts, mixed−1.2 mg

Almonds, whole kernels−1.2 mg

Cashew nuts, kernel only, plain−1.7 mg

Sesame seeds−1.9 mg

Chestnuts, dried−2.5 mg

All values per 100 g, from the same dataset. Differences are against walnuts.

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Questions about walnuts

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of walnuts?

A typical portion (30 g, a small handful) gives 206 kcal. Per 100 g the figure is 688 kcal.

Is walnuts high in manganese?

Yes. Walnuts, kernel only have 3.4 mg manganese per 100 g, 170 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do walnuts have most of?

By share of the daily reference intake: manganese (3.4 mg, 170 %), copper (1.3 mg, 134 %) and phosphorus (380 mg, 54 %) per 100 g.

Are walnuts high in fibre?

It is a source of fibre (3.5 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-879, Walnuts, kernel only, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Savoury snacks and nuts, 1989-1991; fatty acids from Fatty Acid Supplement, 1998 (14-860). Selenium from SAC Analysis of foods for Selenium 1994 MAFF Project 2B006. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.