Foods/Nuts & Seeds/Walnuts

Nuts & Seeds · snack

Walnuts

1 oz (≈14 halves) · 28 g190 kcal

A nuts & seed that's a strong source of Copper and Manganese.

Macros

Per serving

190 kcal

Energy

4.1g

Protein

3.1g

Carbs

19.5g

Fat

1.5g

Fiber

Protein 4.1 gCarbs 3.1 gFat 19.5 g

679 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (≈14 halves) (28 g), as a share of a reference adult — male, 35, moderately active.

38%

36%

16%

15%

14%

13%

Good source of (≥ 20% RDA)

CopperManganese

Pairs well with

What fills walnuts’s gaps?

Walnuts is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Magnesium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 oz (≈14 halves) = 28 g

Generous to use, with room before it crowds out variety.

Common questions

Walnuts, in brief

How many calories are in walnuts?

1 oz (≈14 halves) (28 g) of walnuts has about 190 calories.

What is walnuts a good source of?

Walnuts is a good source of Copper, Manganese.

Is walnuts good in a smoothie?

S8D usually places walnuts as a snack-role food alongside the smoothie.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Copper Manganese Biotin (B7) Phosphorus Vitamin B6 Molybdenum

Put walnuts to work.

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