USDA reference food · Nut and Seed Products
Nuts, walnuts, english
1 oz of nuts, walnuts, english (28.35 g) has 190 calories, 4g of protein, 18g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 170187). It is one of 7 USDA descriptions of walnuts.
FoodData Central 170187, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 15.2g
- more than 64% of 8,218 USDA reference foods
- Calories per 100 g
- 654
- more than 98% of reference foods
- Fiber per 100 g
- 6.7g
- more than 92% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170187); FDA Daily Values, 21 CFR 101.9.
Also rich in
Source: USDA FoodData Central (FDC 170187), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 8% carbohydrate, 84% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 654 | 98% |
| Protein | 15.2 g | 64% |
| Total fat | 65.2 g | 98% |
| Carbohydrate | 13.7 g | 61% |
| Fiber | 6.70 g | 92% |
| Total sugars | 2.61 g | 59% |
| Sodium | 2.00 mg | 6% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (110)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.32 g | 15.2 g | 9% |
| Total lipid (fat) | 18.5 g | 65.2 g | 24% |
| Carbohydrate, by difference | 3.89 g | 13.7 g | 1% |
| Ash | 0.50 g | 1.78 g | |
| Energy | 185 kcal | 654 kcal | |
| Starch | 0.017 g | 0.060 g | |
| Sucrose | 0.69 g | 2.43 g | |
| Glucose | 0.023 g | 0.080 g | |
| Fructose | 0.026 g | 0.090 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 1.15 g | 4.07 g | |
| Total Sugars | 0.74 g | 2.61 g | |
| Fiber, total dietary | 1.90 g | 6.70 g | 7% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.74 g | 6.13 g | 9% |
| Fatty acids, total monounsaturated | 2.53 g | 8.93 g | |
| Fatty acids, total polyunsaturated | 13.4 g | 47.2 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 27.8 mg | 98.0 mg | 2% |
| Iron, Fe | 0.82 mg | 2.91 mg | 5% |
| Magnesium, Mg | 44.8 mg | 158 mg | 11% |
| Phosphorus, P | 98.1 mg | 346 mg | 8% |
| Potassium, K | 125 mg | 441 mg | 3% |
| Sodium, Na | 0.57 mg | 2.00 mg | 0% |
| Zinc, Zn | 0.88 mg | 3.09 mg | 8% |
| Copper, Cu | 0.45 mg | 1.59 mg | 50% |
| Manganese, Mn | 0.97 mg | 3.41 mg | 42% |
| Selenium, Se | 1.39 µg | 4.90 µg | 3% |
Vitamins (29)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0.28 µg | 1.00 µg | 0% |
| Carotene, beta | 3.40 µg | 12.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.20 mg | 0.70 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2.55 µg | 9.00 µg | |
| Tocopherol, beta | 0.043 mg | 0.15 mg | |
| Tocopherol, gamma | 5.91 mg | 20.8 mg | |
| Tocopherol, delta | 0.54 mg | 1.89 mg | |
| Vitamin C, total ascorbic acid | 0.37 mg | 1.30 mg | 0% |
| Thiamin | 0.097 mg | 0.34 mg | 8% |
| Riboflavin | 0.043 mg | 0.15 mg | 3% |
| Niacin | 0.32 mg | 1.13 mg | 2% |
| Pantothenic acid | 0.16 mg | 0.57 mg | |
| Vitamin B-6 | 0.15 mg | 0.54 mg | 9% |
| Folate, total | 27.8 µg | 98.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.1 mg | 39.2 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.77 µg | 2.70 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 27.8 µg | 98.0 µg | |
| Folate, DFE | 27.8 µg | 98.0 µg | 7% |
| Betaine | 0.085 mg | 0.30 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.048 g | 0.17 g | |
| Threonine | 0.17 g | 0.60 g | |
| Isoleucine | 0.18 g | 0.63 g | |
| Leucine | 0.33 g | 1.17 g | |
| Lysine | 0.12 g | 0.42 g | |
| Methionine | 0.067 g | 0.24 g | |
| Cystine | 0.059 g | 0.21 g | |
| Phenylalanine | 0.20 g | 0.71 g | |
| Tyrosine | 0.12 g | 0.41 g | |
| Valine | 0.21 g | 0.75 g | |
| Arginine | 0.65 g | 2.28 g | |
| Histidine | 0.11 g | 0.39 g | |
| Alanine | 0.20 g | 0.70 g | |
| Aspartic acid | 0.52 g | 1.83 g | |
| Glutamic acid | 0.80 g | 2.82 g | |
| Glycine | 0.23 g | 0.82 g | |
| Proline | 0.20 g | 0.71 g | |
| Serine | 0.26 g | 0.93 g |
Fatty acids (32)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 1.25 g | 4.40 g | |
| SFA 18:0 | 0.47 g | 1.66 g | |
| SFA 20:0 | 0.018 g | 0.063 g | |
| MUFA 18:1 | 2.49 g | 8.80 g | |
| PUFA 18:2 | 10.8 g | 38.1 g | |
| PUFA 18:3 | 2.57 g | 9.08 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.038 g | 0.13 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Stigmasterol | 0 mg | 0 mg | |
| Campesterol | 1.42 mg | 5.00 mg | |
| Beta-sitosterol | 24.7 mg | 87.0 mg | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| SFA 13:0 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170187: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat walnuts
USDA lists 7 preparations of walnuts. The walnuts page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 92% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov