Protein in food · Nuts, seeds & nut butters
How much protein is in walnuts?
One ounce of walnuts (28 g) has 4.3 g of protein (185 kcal); 100 g has 15.2 g.
2.3 g protein per 100 kcal · USDA FoodData Central
2.3 g of protein per 100 kcal (9% of its calories): under 2.5 g is low on our scale.
25 g of protein from walnuts alone takes 164 g (about 5.8 oz) and 1076 kcal.
#12 of 14 in Nuts, seeds & nut butters for protein per 100 g, #12 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 15.2 g | 654 | 13.7 g | 65.2 g |
| 1 oz (28 g) | 4.3 g | 185 | 3.9 g | 18 g |
| 1 cup (117 g) | 18 g | 766 | 16 g | 76 g |
| 1 tbsp (7.3 g) | 1.1 g | 48 | 1 g | 4.8 g |
One ounce of walnuts (28 g) is 4% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 90%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than pine nuts and pecans and less than peanut butter and almond butter.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Peanut butter | 22.2 g | 598 | 3.7 g |
| Almond butter | 21 g | 614 | 3.4 g |
| Walnuts | 15.2 g | 654 | 2.3 g |
| Pine nuts | 13.7 g | 673 | 2.0 g |
| Pecans | 9.2 g | 691 | 1.3 g |
Recipes with walnuts
1 recipe in the Feast Mode library uses walnuts, macros computed the same way.
In the one library recipe that uses it, High-Protein Banana Bread, a serving has 4.9 g of walnuts, which brings 0.7 g of protein: 3% of the dish’s protein.
Questions
How much protein is in an ounce of walnuts?
One ounce of walnuts (28 g) has 4.3 g of protein and 185 kcal, with 3.9 g of carbohydrate and 18 g of fat.
How much protein is in 100 g of walnuts?
100 g of walnuts has 15.2 g of protein, 654 kcal, 13.7 g of carbohydrate and 65.2 g of fat (USDA FoodData Central 170187).
Are walnuts a good source of protein?
Low in protein: 2.3 g of protein per 100 kcal (9% of its calories): under 2.5 g is low on our scale. Getting 25 g of protein from walnuts alone takes 164 g (about 5.8 oz) and 1076 kcal.
Which has more protein, walnuts or pine nuts?
Walnuts, with 15.2 g of protein per 100 g against 13.7 g for pine nuts. Per 100 kcal: walnuts 2.3 g, pine nuts 2.0 g.
Source: USDA FoodData Central, SR Legacy 170187: “Nuts, walnuts, english”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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