Walnuts, English
The best nut source of plant omega-3 (ALA). Chop them over oatmeal.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Walnuts, English for gym-goers
Per 100 g, walnuts, english provides 654 kcal, 15.2 g protein, 13.7 g carbohydrate (6.7 g fiber, 2.6 g sugars) and 65.2 g fat (6.1 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz (14 halves), about 28 g) comes to roughly 183 kcal and 4.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Walnuts, English
English walnuts, the common supermarket kind, are the nut richest in alpha-linolenic acid (ALA), the plant form of omega-3 fat. Next to almonds they carry more fat and calories but clearly less protein and fiber. The soft, slightly bitter texture makes them a natural fit for baking and breakfast toppings.
In a gym diet
Only about 15 percent of a walnut's weight is protein, so you eat them for healthy fats and plant omega-3, not to hit a protein target. Your body converts only small amounts of ALA into EPA and DHA, which means walnuts complement fish or algae sources rather than replace them. On a cut, scatter a small weighed portion over oatmeal or salads for flavor. On a bulk they slip easily into smoothies and baked goods. All that fat makes them a better fit for meals well before or well after training.
Preparation and cooking
Toast them in a dry pan for three to five minutes to take the edge off the papery skin's bitterness and round out the flavor. Walnut fat is highly unsaturated, so avoid long, high-heat roasting, which damages it and creates off flavors. Weigh before chopping: a cup of chopped walnuts packs differently from a cup of halves.
Buying and storage
Good walnuts are light-colored, plump halves with no sharp or paint-like smell (that smell means rancid). They spoil faster than most nuts, so keep them sealed in the fridge for a few months or in the freezer for up to a year.
Things to watch
Walnuts are a tree nut allergen. At over 650 kcal per 100 g they rank among the most calorie-dense nuts, and a heavy hand over oatmeal can double a breakfast's fat.
Meal ideas
- Overnight oats with whey, chopped walnuts, cinnamon and grated apple for a filling breakfast.
- Spinach salad with grilled chicken, walnuts, pear slices and a light vinaigrette.
- Bulking smoothie: milk, banana, oats, peanut butter and a small handful of walnuts.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (38%) and Zinc (28%).
Good source (10–19% DV per 100 g): Iron (16%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 2.3 g | #14 of 16 |
| Protein per 100 g | 15.2 g | #13 of 16 |
| Fiber per 100 g | 6.7 g | #12 of 16 |
| Lowest calories per 100 g | 654 kcal | #14 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Hazelnuts / filberts
628 kcal · P 15 · C 16.7 · F 60.8
→Brazil nuts
659 kcal · P 14.3 · C 11.7 · F 67.1
→Tahini (sesame seed paste)
595 kcal · P 17 · C 21.2 · F 53.8
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in walnuts, english?
Walnuts, English has about 654 kcal per 100 g, or roughly 183 kcal per 1 oz (14 halves) (28 g).
How much protein is in walnuts, english?
About 15.2 g of protein per 100 g and 4.3 g per 1 oz (14 halves). That works out to 2.3 g per 100 kcal, so it's not primarily a protein source.
Is walnuts, english good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are walnuts a good source of omega-3?
Walnuts are the best nut source of ALA, the plant omega-3, and one serving covers a large share of common ALA recommendations. The catch is that your body turns only a small fraction of ALA into EPA and DHA, the omega-3s in oily fish. Count walnuts as a useful extra, not a substitute for fish or algae oil.
Why do my walnuts taste bitter?
A little bitterness is normal. It comes from tannins in the thin skin, and light toasting softens it. A strong bitter or paint-like taste usually means the delicate fats have oxidized and the nuts are rancid. Stored cold and airtight, walnuts stay fresh much longer.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.