Walnut Nutrition Facts: Calories, Macros & Health Benefits
Summary: Walnut contains 196 calories, 4.56g protein, 4.11g carbs, and 19.6g fat per quarter cup (30g). It is a source of magnesium.
Nutrition Facts — quarter cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 197 kcal | 10% |
| Protein | 4.6g | 9% |
| Carbohydrates | 4.1g | 1% |
| Total Fat | 19.6g | 25% |
| Fiber | 2.0g | 7% |
| Sugar | 0.78g | -- |
| Saturated Fat | 1.8g | 9% |
| Sodium | 0.60mg | 0% |
| Potassium | 132.3mg | 3% |
| Calcium | 29.4mg | 2% |
| Iron | 0.87mg | 5% |
| Magnesium | 47.4mg | 11% |
| Zinc | 0.93mg | 8% |
| Vitamin C | 0.39mg | 0% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 0.16mg | 9% |
| Folate | 29.4mcg | 7% |
| Vitamin E | 0.21mg | 1% |
| Vitamin K | 0.81mcg | 1% |
| Phosphorus | 103.8mg | 8% |
Is Walnut Good for You?
Walnut provides 196 calories per quarter cup (30g) with 4.56g protein, 4.11g carbohydrates, and 19.6g fat. It is a source of magnesium (11% dv).
ingredient
Key Health Benefits of Walnut
- Magnesium (11% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Walnut Nutrition with Gram
Use Gram to log walnut and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in walnut?
Walnut contains 196 calories per quarter cup (30g).
How much protein is in walnut?
Walnut provides 4.56g of protein per quarter cup (30g).
How many carbs are in walnut?
Walnut has 4.11g of carbohydrates per quarter cup (30g).
Is walnut good for tracking nutrition?
Yes. Walnut can be logged by calories, macros, and micronutrients in the Gram app.
How should I use walnut in a meal plan?
Use Walnut as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track walnut and thousands of other foods with the Gram app.