Walnuts (Raw) Calories and Nutrition
Also known as: Akhrot
1 small handful (~28 g) of Walnuts (Raw) contains 183 calories, 4.3g protein, 3.8g carbs and 18.3g fat — a vegan dish in the snacks category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 small handful (~28 g) |
|---|---|---|
| Calories | 654 kcal | 183.1 kcal |
| Protein | 15.2 g | 4.3 g |
| Carbs | 13.7 g | 3.8 g |
| Fat | 65.2 g | 18.3 g |
| Fiber | 6.7 g | 1.9 g |
| Sugar | 2.61 g | 0.7 g |
| Sodium | 2 mg | 0.6 mg |
| Calcium | 98 mg | 27.4 mg |
| Iron | 2.91 mg | 0.8 mg |
| Saturated fat | 6.13 g | 1.7 g |
| Cholesterol | 0 mg | 0 mg |
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How Walnuts (Raw) fits in your diet
A 1 small handful (~28 g) of walnuts (raw) contributes about 9% of a 2,000-kcal daily target and roughly 9% of an average adult's 50 g daily protein floor. Typically made with walnuts.
English walnut halves, raw. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Walnuts (Raw)?
Walnuts (Raw) has roughly 183 kcal per 1 small handful (~28 g) (about 654 kcal per 100 g). Macros: 4.3g protein, 3.8g carbs, 18.3g fat.
Is Walnuts (Raw) good for weight loss?
In moderation. Walnuts (Raw) is calorie-dense at 654 kcal/100g — keep portions controlled and balance with vegetables and protein.
How much protein is in Walnuts (Raw)?
Walnuts (Raw) has about 4.3g protein per 1 small handful (~28 g) — a strong contribution.
Can diabetics eat Walnuts (Raw)?
Yes, walnuts (raw) is generally diabetic-friendly in normal portions. Watch oil and added sugar.
How does Walnuts (Raw) fit into a typical Indian meal?
Walnuts (Raw) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced for steady glucose and good satiety.
Sources
Nutrition values for walnuts (raw) are sourced from USDA FoodData Central (FDC 170187). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026