Protein in Walnuts: How Much per 100g and per Portion
Walnuts (kernel only) provide 14.7g of protein per 100g. This places them 10th for protein content among the 14 nuts and seeds analysed on this site. While they contribute useful protein, they are a high-fat, high-calorie food, with a 30g amount containing 4.4g of protein and 206 kcal.
CoFID 14-879 · Walnuts, kernel only
What the numbers say
- Protein per calorie. Walnuts provide 2.1g of protein for every 100 kcal. Protein accounts for just 9% of their total energy, with the majority coming from fat.
- UK front-of-pack colours. Per 100g, walnuts are rated ‘high’ in fat and saturated fat under the UK’s traffic light labelling system. They are rated ‘low’ for both sugars and salt.
- Fibre content. The amount of dietary fibre in walnuts was not determined in the official UK food composition data used for this analysis. The value is therefore not available.
- Contribution to reference intake. A 100g amount of walnuts provides 14.7g of protein, which is 29% of the UK’s daily Reference Intake for an average adult.
Walnuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 688 kcal 2,837 kJ |
34% | – |
| Protein | 14.7g | 29% | – |
| Fat | 68.5g | 98% | high |
| of which saturates | 7.5g | 37% | high |
| Carbohydrate | 3.3g | 1% | – |
| of which sugars | 2.6g | 3% | low |
| Fibre | n/a | – | – |
| Salt | 0.02g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in walnuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.2g | 103 | 0.5g | 10.3g |
| 30g | 4.4g | 206 | 1g | 20.6g |
| 50g | 7.3g | 344 | 1.6g | 34.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of walnuts for 20g or 30g of protein
- A 30g amount of walnuts provides 4.4g of protein for 206 kcal, while a 50g amount provides 7.3g of protein for 344 kcal.
- To reach a 20g protein target using only walnuts, you would need to consume 136g, which contains a substantial 936 kcal.
- To get 30g of protein from walnuts, the required amount is 204g, which provides 1404 kcal and 139.8g of fat.
How it compares with other nuts and seeds
Compared to other foods, walnuts rank 69th out of 137 for protein per 100g. Within their group of 14 nuts and seeds, they rank 10th. Their protein content of 14.7g per 100g is very similar to that of Brazil Nuts (14.3g), Hazelnuts (14.1g), and Pine Nuts (14.0g). However, other nuts like Pistachios contain more protein, with 17.9g per 100g. Due to their high fat content, walnuts are not a calorie-efficient protein source, ranking 129th out of 137 foods for protein per 100 kcal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Walnuts | 14.7g | 688 | 2.1g |
| Brazil Nuts | 14.3g | 683 | 2.1g |
| Hazelnuts | 14.1g | 650 | 2.2g |
| Pine Nuts | 14g | 688 | 2g |
| Pistachios | 17.9g | 601 | 3g |
Quick answers
How much protein is in a 30g serving of walnuts?
A 30g amount of walnuts (kernel only) contains 4.4g of protein, along with 20.6g of fat and 206 kcal.
Are walnuts a good source of protein for their calories?
Walnuts provide 2.1g of protein per 100 kcal, which is a low amount compared to leaner protein sources. Only 9% of the energy in walnuts comes from protein.
How do walnuts compare to other nuts for protein?
With 14.7g of protein per 100g, walnuts have a similar protein content to Brazil nuts and hazelnuts. They have less protein than some other nuts, such as pistachios (17.9g).
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.