Walnuts calories
per serving, not per 100 g
The short answer
One serving, weighed
81kcal 4 halves — taken as 12 g — has about 81 calories, with 1.8 g protein, 1.3 g carbohydrate and 7.8 g fat. Two come to 162 kcal, three to 243 kcal.
Per 100 g, walnuts carries 675 kcal ਅਤੇ 15.0 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·4 halves entered at 12 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 4 halves ≈ 12 g — raw kernels. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·4 halves entered at 12 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one serving
- Read the per-100 g row for walnuts out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 675 kcal ਅਤੇ 15.0 g protein per 100 g.
- Weigh what is actually served. This site enters 4 halves at 12 g (raw kernels). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 675 × 12 ÷ 100 = 81 kcal per serving. Nothing is rounded up, adjusted or smoothed — two servings are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per serving = per 100 g × serving grams ÷ 100 Walnuts = 675 kcal × 12 g ÷ 100 = 81 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Walnuts, entered by the portion
The kitchen ledger: one serving at 12 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 12 g | 81 kcal | 1.8 g | 1.3 g | 7.8 g | 0.8 g |
| 2 servings | 24 g | 162 kcal | 3.6 g | 2.6 g | 15.6 g | 1.6 g |
| 3 servings | 36 g | 243 kcal | 5.4 g | 4.0 g | 23.4 g | 2.3 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·4 halves entered at 12 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 4 halves (12 g) |
|---|---|---|
| Energy | 675 kcal | 81 kcal |
| Protein | 15.0 g | 1.8 g |
| Carbohydrate (available) | 11.0 g | 1.3 g |
| Fat | 65.0 g | 7.8 g |
| Dietary fibre | 6.5 g | 0.8 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 4 halves of walnuts
Minutes of activity for a 70 kg adult to spend 81 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where walnuts sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, walnuts ranks 6th for protein (15.0 g per 100 g) and 2nd for energy density (675 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies only 9% of its energy, so treat it as an energy food rather than a protein food. Fibre is genuinely high at 6.5 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
ਸਵਾਲ
How many calories are in 4 halves?
About 81 kcal for 4 halves, taken as 12 g (raw kernels). Two come to roughly 162 kcal and three to 243 kcal. Per 100 g, walnuts carries 675 kcal.
How much protein is in walnuts?
15.0 g per 100 g, which works out to 1.8 g in 4 halves. That is 9% of the energy in this food, and ranks 6th of 20 in the basics, nuts & fruit group on this site.
Is walnuts good for weight loss?
At 675 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw kernels. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
Verified against the source table. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
ਸਰੋਤ ਕਤਾਰ: IFCT 2017 H021, Walnut.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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@geetapatelnz
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GeetaPatelYoga
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