🌰 fat
Calories in Walnuts
183kcal
Per 1 oz (7 halves) (28g)
Protein
4.2g
Carbs
3.9g
Fat
18.2g
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Walnut halves — highest omega-3 of common nuts.
Best plant omega-3 source. ~185 kcal per ounce.
Best for
- calorie-dense add-ons — 65g fat / 100g adds up fast
- people who struggle to hit calories on low-fat food only
Watch out
- tablespoon blindness — eyeballing oils and nut butters wrecks logs
- stacking multiple fat sources in one meal without noticing
How to log it
Use a spoon scale or package grams. 1 oz (7 halves) (~28g) is the practical unit in the app. A “drizzle” is still food.
Where it fits the day
Use as a controlled add-on, not the free condiment zone. One measured serving beats three “light” pours.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (7 halves) (28g) | 183 | 4.2g | 3.9g | 18.2g |
| 1/4 cup (30g) | 196 | 4.5g | 4.2g | 19.5g |
Per 100g: 654 kcal · 15g P · 14g C · 65g F · 6.7g fiber