🥜

Walnuts

1 oz English walnut halves (14 halves, 28 g) per serving.

4.3g
protein per serving
Calories
183
per serving
Protein density
2.3
g per 100 cal
Calorie cost
42.6
cal per 1g protein
To hit 30g protein
7 oz
698g · 1277 cal

Macro breakdown

Protein4.3g(9%)
Carbs3.8g(8%)
Fat18.3g(84%)
Fiber1.9g

Tips to maximize protein

1.Store Walnuts in an airtight container in a cool, dark place
2.Toast lightly to enhance flavor and crunch
3.Portion into small containers to avoid overeating
4.Add to oatmeal, yogurt, or salads for protein and healthy fats
5.Choose unsalted varieties to control sodium intake

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Oats
5.4g
153 cal
🍎
Banana
1.3g
105 cal

Similar nut & seed foods

🥜
Almond butter
2 tbsp almond butter (32 g)
6.8g
🥜
Almonds
1 oz almonds (~23 kernels, 28 g)
6g
🥜
Cashews
1 oz raw cashews (28 g)
5.2g

Frequently Asked Questions

Walnuts contains 4.3g of protein per serving. This makes it a moderate protein source with a protein density score of 2.3 (grams of protein per 100 calories).

You need approximately 7.0 servings of Walnuts to reach 30g of protein, which would provide about 1277 calories. Consider combining with other protein sources for a more practical portion size.

Walnuts provides 4.3g of protein for 183.1 calories, giving it a calorie cost of 42.6 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Walnuts contains 1.9g of fiber per serving. While not a high-fiber food, it can be part of a fiber-rich diet when combined with other sources.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16