Plant Source
May lack some essential amino acids. Good to pair with variety.
Walnuts
Walnuts (Raw) contains 14.6g of protein per 100g, with 69.7g fat, 10.9g carbohydrates, and 730 calories. This makes it a moderate protein source. Source: USDA FoodData Central.
USDA FoodData Central #2346394 · Data as of Oct 2022 · All values per 100g
Nuts, walnuts, English, halves, raw
High Fiber
| Nutrient | Amount per 100g |
|---|---|
| Protein | 14.6 g |
| Calories | 730 kcal |
| Total fat | 69.7 g |
| Carbohydrates | 10.9 g |
| Saturated fat | 6.054 g |
| Fiber | 5.21 g |
| Sodium | 0 mg |
| Potassium | 423.5 mg |
How protein-efficient is Walnuts?
Protein Energy
Low Protein8%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
0.5
grams protein per 1g fat
High Fat. Contains nearly twice as much fat as protein.
Calories for 30g
1503
calories
Very expensive. eating 1503 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Limit Intake"High in saturated fat."
Saturated Fat (Limit)6.054g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)59.0g / ~60g*
Beneficial fats. High source!
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
0mg
Electrolyte
Potassium
HIGH
423.5mg
Electrolyte
Magnesium
142.4mg
Recovery
Iron
2.235mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Compare Walnuts
See how Walnuts stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2022-10-28