How healthy are walnuts?
Are walnuts healthy? Yes, in moderate portions. Walnuts score 23/100 on the HowHealthyIs Score: 100 g provide 654 kcal, 158 mg magnesium and 15 g protein. They are the richest common nut in plant omega-3 (ALA), but they are very calorie-dense, so about 28 g is a typical portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Walnuts rank higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium6%
- Protein5%
- Fiber4%
- Iron2%
- Potassium1%
- Calcium1%
- Vitamin E1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 20 minus 5 = 15. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in walnuts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 654 kcal | 183 kcal | |
| Protein | 15 g | 4.3 g | 9% |
| Carbohydrates | 14 g | 3.8 g | 1% |
| Fiber | 6.7 g | 1.9 g | 7% |
| Sugars | 2.6 g | 0.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 65 g | 18 g | 23% |
| Saturated fat | 6.1 g | 1.7 g | 9% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.3 µg | 0% |
| Vitamin C | 1.3 mg | 0.4 mg | 0% |
| Vitamin E | 0.7 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 98 mg | 27 mg | 2% |
| Iron | 2.9 mg | 0.8 mg | 5% |
| Potassium | 441 mg | 123 mg | 3% |
| Magnesium | 158 mg | 44 mg | 11% |
| Sodium | 2 mg | 0.6 mg | 0% |
Source: USDA FoodData Central, "Nuts, walnuts, english" (FDC 170187). Values rounded.
Why are walnuts good for you?
- 44 mg magnesium in 1 oz (about 7 halves), 11% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use them
- Topping salads, yogurt and oatmeal
- Replacing processed snacks
What should you watch out for?
- Very calorie-dense: 100 g is over 650 kcal.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.