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You are watching: Calories in 1/4 cup of walnuts

Walnuts have long to be hailed together a healthy and balanced diet staple, and it's clean to check out why. This tree nut is a terrific source of nutrients that can assist lower your blood pressure, support brain health, advantage the digestive system and much more.

Most that the walnuts in the United states are harvest in the central Valley the California. They do a versatile and nutrient-boosting addition to meals but can also stand top top their very own as a hearty snack.

A single serving dimension of walnuts is equal to 1 ounce of (about 14 halves). One ounce of walnuts contains:

Calories​: 186​Total fat​: 18.5 g​Cholesterol​: 0 mg​Sodium​: 0.6 mg​Total carbs​: 3.9 g​Dietary fiber​: 1.9 g​Sugar​: 0.7 g​Added sugar​: 0 g​Protein​: 4.3 g

There room 196 calories in 1/4 cup walnut pieces, per the USDA. That's about an ounce of walnuts or around 14 halves. Over there are around 26 calorie in one walnut.

The calories in walnuts mostly come from healthy and balanced fats.

Total fat​: One oz of walnuts has actually 18.5 grams of full fat, which has 13.3 grams of polyunsaturated fat, 2.5 grams the monounsaturated fat, 1.7 grams of saturated fat and also 0 grams of infectious diseases world fashion fat.​Carbohydrates​: One ounce of walnuts has actually 3.9 grams of carbs, which consists of 1.9 grams that fiber and also 0.7 grams of naturally occurring sugars.​Protein​: One ounce of walnuts has 4.3 grams the protein.
Copper​: 50% the your daily Value (DV)​Manganese​: 42% DV​Magnesium​: 11% DV​Vitamin B6​: 9% DV​Vitamin B1:​ 8% DV​Zinc:​ 8% DV​Vitamin B9:​ 7%​Iron:​ 5% DV​Potassium:​ 3% DV​Selenium:​ 3% DV

Per 1 oz., raw





Macadamia Nuts







Total Fat

18.5 g

14.2 g

20.4 g

12.5 g

21.5 g


3.9 g

6.1 g

3.9 g

8.6 g

3.9 g


1.9 g

3.6 g

2.7 g

0.9 g

2.4 g


4.3 g

6 g

2.6 g

5.2 g

2.2 g

They can be high in fat, yet walnuts are great for you thanks to their variety of crucial nutrients.

"Even more than other nuts, walnuts show up to exert powerful benefits on controlling diastolic blood pressure," states Bethany Doerfler, RDN, a clinical research study dietitian at Northwestern Medicine.

"Diastolic blood press is a really important cardiovascular marker due to the fact that it actions the press in the blood vessels as soon as the heart is resting."

Walnuts were observed to minimize diastolic blood push in human being at danger for love disease, per a may 2019 ​JAHA​ study. Eating walnuts was likewise observed to reduce blood press in enlarge adults, specifically in those with mild high blood pressure, per a might 2019 ​Hypertension​ study.

Although it's not fully known why walnuts are an excellent for your blood pressure, there might be a mix of factors at play: "It's likely due to the means gut bacteria feed off the fiber and also other inherent nutrients in walnuts to produce anti-inflammatory compounds," Doerfler says.

Diets rich in walnuts can lower cholesterol and also triglycerides, according to a July 2018 meta-analysis in ​The American newspaper of Clinical Nutrition​​.

"Nuts choose walnuts additionally contain link such together plant sterols, dissolve fiber and also phenolic compounds, i m sorry can directly lower cholesterol and work as antioxidants," Doerfler says.

And, a preliminary respectable 2021 ​Circulation​ research letter discovered that eat walnuts daily for 2 year is linked with reduced cholesterol in older adults.

What's more, women that noshed top top walnuts (and other varieties of nuts) at the very least once a week were observed to have a 13 come 19 percent reduced risk of full heart disease and 15 to 23 percent lower risk the coronary heart condition than those who didn't eat nuts, a November 2017 study in the ​Journal of the American university of Cardiology​ found.

Eating walnuts is connected to preventing brain damage and may also improve cognition. "We have enough evidence currently to suggest that what's an excellent for the blood vessels and heart is also good for the brain," Doerfler says.

"Walnuts exert their advantage on brain and heart health, no just because of their healthy fats, but also because of their direct capability to alleviate blood pressure and also modify gut bacteria."

Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fat acid. "Walnuts room a yes, really important method to obtain polyunsaturated fats, consisting of omega-3 fatty acids," Doerfler says. "They have an ext omega-3 fatty acids than any kind of other nut or legume."

Not just are walnuts high in ALA but they likewise contain an ext polyphenolic link (a type of antioxidant) than any kind of other nut. Both ALA and also polyphenolic compounds are important brain foods that may help reduce oxidative stress and also inflammation that bring about cognitive decline, per the American culture for Nutrition. This method they could benefit cognition.

In fact, eat walnuts was observed to slow-moving cognitive decline, especially in older adults who are at risk, according to a January 2020 study in ​The American newspaper of Clinical Nutrition​.

Eating more walnuts was also observed to boost adults' power on cognitive tests, nevertheless of your age, a December 2014 examine in ​The journal of Nutrition, Health and also Aging​ found. This study was funded by the California Walnut Council, however the findings room still vital as this to be the an initial large representative examine to analyze walnut intake and also cognition and to incorporate all easily accessible cognitive data throughout the national Health and also Nutrition Examination survey (NHANES) study program.

“Walnuts deserve to be good , however they can additionally act together a power booster come other healthy foods,” Doerfler says. “Because that the healthy and balanced fats in walnuts, they could help you far better absorb vitamin D or antioxidants discovered in foods items like berries.”

It was once thought that world with diverticula (small, pouch-like frameworks that can form in the colon's muscular wall) must avoid nuts and also seeds, however experts now understand it's not necessarily the case.

Nuts favor walnuts administer the fiber that's important for gut health and maintaining regularity, follow to Harvard health Publishing.

"It's possible that civilization with digestive concerns will really advantage from the fiber in walnuts, but I regularly advise human being to make certain they're chewing them fine or puréeing them right into recipes," Doerfler says. "That way, friend are editing and enhancing the fiber so her gut has less mechanical chopping come do, and access to the nutrient in food is optimized."

The magnesium in walnuts have the right to also aid keep girlfriend regular. "Walnuts are among the richest plant-based sources of magnesium, which deserve to prevent constipation by help the muscle of intestines contract," Doerfler says.

Evidence has been mixed, but emerging research shows that walnuts have the potential to add to a cancer-preventive diet through the synergy of assorted compounds such together melatonin, ellagitannins and gamma-tocopherol, which all can work with each other to reduced oxidative stress, inflammation and also gene expression the can result in cancer, according to the American Institute because that Cancer Research.

Overall, swapping the typical Western diet (which is high in red meat, refined grains and high-fat dairy commodities like butter) v a plant-based diet that contains nuts favor walnuts is associated with a reduced risk the cancer.

"The research study for diet and cancer right now is very focused on diet patterns, and also eating a western diet an especially increases your danger of solid organ cancers, such as breast, colon, esophageal and stomach cancers," Doerfler says. "Conversely, eat a more plant-based diet that revolves roughly plant-based proteins and fats is protective against cancer."

"The healthy and balanced fat and fiber content in walnuts can assist increase fullness, curb hunger and also slow blood glucose absorption, which deserve to limit intake of extra calories in between (or even during) meals," Mandy Enright, RDN, dietitian and fitness instructor, tells

"While eat walnuts isn't directly correlated to weight loss, a diet that consists of walnuts, along with fruits, vegetables, entirety grains and also lean proteins, can assist with weight management," she says. "They're one of the much more calorie-dense nuts, but those room the calories from organic fat, fiber and protein that we want."

Plus, the July 2018 post in ​The American newspaper of Clinical Nutrition​ likewise reported the eating a moderate lot of nuts didn't an outcome in load gain.

A few walnuts a day deserve to also administer ample quantities of the minerals essential to assist stave turn off brittle bones. Walnuts contain high levels of copper, which can improve bone density, claims Enright. Copper likewise plays a function in keeping collagen and also elastin, which aid to type bone and connective tissue structures.

Walnuts are also loaded through manganese, which is necessary for healthy and balanced bone mineralization and cartilage and collagen production, according to a February 2017 review in ​Clinical situations in Mineral and also Bone Metabolism​.

They additionally contain many of magnesium, the 3rd mineral in this bone-boosting trio. The exact same 2017 write-up reported that magnesium has actually a protective effect on bone quality. In fact, a magnesium deficiency may even lead come osteoporosis.

Researchers uncovered that the potency of antioxidants in walnuts ranked higher than all various other nuts, consisting of almonds, pecans and pistachios, per a February 2012 examine in ​Food & Function​​.

What's more, the antioxidants in life walnuts were up to 15 times as potent as vitamin E, which is well-known for its capability to protect cells indigenous damaging cost-free radicals.

Considering the antioxidant in walnuts may assist fight versus oxidative stress and anxiety — the imbalance of cost-free radicals and antioxidants in the human body — castle may also reduce inflammation, Enright says.

In fact, a diet well-off in nuts is connected with much less inflammation that plays a function in inflammatory diseases like atherosclerosis, according to a September 2016 evaluation in ​The American newspaper of Clinical Nutrition​​.

Generally, the walnuts you see on her supermarket shelf are the English variety. Harder-to-find black walnuts have a bold, earthy flavor and require a many work to gain them out of their shells. They're difficult to hull, and also the husks deserve to stain her hands. Black walnuts are a famous ingredient in ice cream cream and are an ext expensive than English walnuts.

Both types offer many of benefits, but black walnuts save 2.5 grams much more protein, 1.7 under grams the fat and also 10 fewer calories.

Allergy come tree nuts such as walnuts affects an approximated 0.5 to 1 percent of the populace in the united States, and also is one of the many common varieties of food allergies, according to the American Academy of Allergy, Asthma & Immunology (AAAAI).

If you're allergy to one tree nut, the doesn't typical you'll be allergy to every one of them, yet some are closely related (like walnuts and pecans, or cashews and also pistachios) and also may cause similar reactions.

Talk come an allergist to assess your risk: Tree nut reactions deserve to be severe and also may encompass life-threatening anaphylaxis, so it's crucial to constantly have epinephrine v you if you have a tree nut allergy, according to the AAAAI.

High-fiber foodstuffs like walnuts may affect the absorption of thyroid medicine such together levothyroxine. You may need come take your medication in ~ a different time of day than as soon as you would normally eat walnuts — say, at bedtime rather than at breakfast, per customer Reports.


Walnuts space harvested in the fall yet can be found year-round in grocery store stores. Follow these tips to store and prepare castle as component of a snack or meal.

Opt for whole, plain varieties.​ countless packaged nuts come with added sodium, sugar or various other ingredients, so it's ideal to look at for level raw or roasted walnuts. If you'd like, add your own herbs or flavors such as thyme or cinnamon.

Walnuts are likewise found in a number of protein and also granola bars, yet opt for whole walnuts if possible.

"In bars, you can have preservatives, added sugars, polished grains or even sugar alcohols and other synthetic sweeteners that can disrupt your healthy gut bacteria," Doerfler says. "It's best to eat totality foods. As soon as you look for real foods that space satisfying and also beneficial for your whole body, nuts room a herbal inclusion — and walnuts, in particular, are an all-star."

Store in a cool place.​ ideal storage is necessary for walnuts, as heat temperatures can reason their healthy and balanced fats to go rancid, according to Michigan State college Extension.

Walnuts room no much longer fresh if they space shriveled or rubbery, or if they have an odor similar to paint thinner, every Michigan State University.

Walnuts tend to absorb odors, so keep them away from other foodstuffs with solid scents, such as onions — preferably in an airtight container.

Store shelled or unshelled walnuts in a cool, dried place. They’ll remain fresh for up to 3 month in the refrigerator, or as much as 1 year in the freezer.

Use them to add texture come recipes.​ Walnuts are frequently sprinkled right into oatmeal or included to trace mix, yet their structure can also make castle a distinct ingredient in sauce or sautés.

"Walnuts deserve to be a quite meat instead of in dishes as soon as they're puréed," Doerfler says. "You can finely mince or purée walnuts v mushrooms, cauliflower, box diced tomatoes and also herbs to do a high-fiber, high-protein pasta sauce."

Walnuts have actually a well-off nutrient profile that may help improve your blood pressure. Lock contain a number of antioxidants, which can rise your brain health and also lower your hazard of cancer. The fiber and magnesium in walnuts can also benefit cradle health.

See more: How Many Weight Watcher Points In Popcorn With Weight Watchers Points

As through all nuts, it's essential to eat walnuts in moderation since they're calorically dense.