Walnut has 765 calories per cup or 654 calories for every 100 grams. Most of its calories are from fat.
84% of calories in walnut are from fat, 9% of calories are from protein and 8% of calories are from carbohydrates.
A small portion, or 8% the calories in walnut are from carbohydrates.
The carbs in walnut are mostly in the form of dietary fiber, sugar and starch (71%, 28% and 1%)
. An excellent high-fiber food, a single cup of walnut contains 31% of recommended daily values or 7.8 grams of dietary fiber.
- Dietary fiber: 7.8 g
- Sugar: 3.1 g
- Starch: 0.1 g
The majority, or 84% of the calories in Walnut are from fat. Walnut is high in total fat
, with 76.3 grams or 119% of recommended daily values per cup. Most of the fat in walnut are healthier unsaturated fats but it also contains a high amount of saturated fat
, about 40% of recommended daily values.
Walnut is cholesterol free and trans-fat free
There is no significant amounts of
trans fat in walnut.
- Total fat: 76.3 g
- Saturated fat: 7.2 g
- Monounsaturated fat: 10.5 g
- Polyunsaturated fat: 55.2 g
Walnut is a great source of healthy omega-3 fatty acids, containing a total of 10.62 grams for every cup. It contains significant amounts of alpha linoleic acid.
- alpha linoleic acid: 10.62 g
Also a good source of omega-6 fatty acids, every cup of walnut contains a total of 44.6 grams of omega-6. In addition, a large portion of the omega-6 in walnut comes from linolenic acid - the only essential omega-6 fatty acid.
- other omega 6: 0.07 g
- linoleic acid: 44.57 g
The omega-6 to omega-3 ratio in walnut is 4.2: 1.
Some other nuts or seeds with similar calories to walnut by weight: