How much protein is in walnuts?
Walnuts has 4.3 g of protein per 1 oz (28 g, ~14 halves) — that's 15.2 g per 100 g, or about 4.3 g per ounce. One 1 oz is roughly 9% of the 50 g Daily Value for protein.
USDA FoodData Central · english, raw · FDC 170187
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 oz (28 g, ~14 halves) | 4.3 g | 183 | 18.3 g | 3.8 g |
| 100 g | 15.2 g | 654 | 65.2 g | 13.7 g |
| 1 oz (28 g) | 4.3 g | 185 | 18.5 g | 3.9 g |
Values computed from USDA per-100 g data (FDC 170187, SR Legacy). english, raw.
Walnuts get filed next to almonds and cashews as a “high-protein snack,” but the label tells a different story. A real-world serving is 1 oz (28 g, about 14 halves), and that delivers just ~4.3 g of protein for ~183 calories — the least protein of the common nuts, and nearly all of those calories come from fat. The 15.2 g of protein per 100 g on the data sheet looks respectable until you remember that 100 g of walnuts is about 3.5 ounces, roughly 654 calories, and far more than anyone actually eats in a sitting.
So protein isn’t the reason to keep walnuts around. What sets them apart is the kind of fat they carry. Of the 65.2 g of fat per 100 g, an unusually large share is alpha-linolenic acid (ALA), the plant form of omega-3 — and walnuts pack more of it than any other common nut. That’s the real headline: walnuts are the omega-3 nut, a heart-healthy fat source that happens to bring a little protein along, not the other way around.
Why walnuts aren’t a protein source
The math is unforgiving. To pull a meaningful 20+ g of protein from walnuts alone, you’d have to eat well past 700 calories’ worth — roughly four servings and almost 50 g of fat. A chicken breast or a scoop of whey hits that same protein for a fraction of the calories. Protein quality is the second knock: like most nuts, walnut protein is incomplete, low in the amino acid lysine. In a varied diet that gap closes easily, but it underlines the point — walnuts are a supporting player, never the star of a protein plan.
Where walnuts genuinely earn their place
This is where walnuts shine. The ALA omega-3 is the standout, the same family of fats tied to heart health and genuinely hard to get from plants. Alongside it you get antioxidants, about 1.9 g of fiber per ounce, and a fat-and-fiber combination that’s authentically filling. The one discipline they demand is portion control — at 654 calories per 100 g, the difference between a measured handful and absent-minded grazing is the difference between a 183-calorie snack and a 400-calorie one. Treat walnuts as a flavor-and-nutrient add-on: scatter them over oatmeal or yogurt, fold them into a meal anchored by a real protein, or keep a measured ounce on hand as a satisfying snack. If you want the convenience of a portioned, grab-and-go option, the graded packaged nuts below are where to start.
Packaged nuts options, graded
If you'd rather grab it off a shelf, here are the best-graded nuts in our catalog — each scored on our transparent 6-dimension Labelgrade.
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Labelgrade 85/100 · 6 g protein · 160 cal
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Labelgrade 79/100 · 6 g protein · 170 cal
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Buy links are affiliate links — we may earn a commission at no extra cost to you. The Labelgrade is independent of any affiliate relationship. More.
Frequently Asked Questions
How much protein is in walnuts?
About 4.3 g of protein in a 1 oz serving (28 g, roughly 14 halves), which is 15.2 g per 100 g, or about 4.3 g per ounce (USDA FDC 170187). That same handful runs about 183 calories, the vast majority of it from fat — walnuts are the lowest-protein of the common nuts.
Are walnuts a good protein source?
No. The 15.2 g per 100 g figure flatters them, because 100 g is about 3.5 ounces and 654 calories — far more than anyone snacks on. A realistic 1 oz handful gives you only ~4.3 g of protein for ~183 calories, almost all from fat. Walnuts are a heart-healthy fat snack that carries a little protein, not a food you lean on to hit a target.
How many walnuts is a serving?
A standard serving is 1 oz, about 14 walnut halves or a small cupped handful (28 g, ~183 calories). Because they're so calorie-dense, it's easy to eat double without noticing, so measuring once keeps the calorie load in check.
Is walnut protein complete?
No. Like most nuts, walnuts are an incomplete protein — they're low in the amino acid lysine. That's a non-issue in a varied diet where grains, legumes, and animal foods fill the gap, but it means walnuts shouldn't be your main protein source.
What are walnuts actually good for nutritionally?
Plant-based omega-3 (ALA) — walnuts carry more of it than any other common nut — plus antioxidants, fiber (about 1.9 g per ounce), and a satiating fat-and-fiber combo. They're a genuinely smart snack; the catch is portion control, since the 65 g of fat per 100 g means the calories stack up fast.
When was this data last verified?
2026-06-03, against USDA FoodData Central FDC 170187 (Nuts, walnuts, english; SR Legacy). We re-verify pages periodically and update when USDA revises its reference data.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.