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Nuts, seeds and oleaginous fruit

Walnut

Nuts, seeds and oleaginous fruit 709 kcal / 100 g FSVO V7.1

100 g of Walnut provides 709 kcal (2,930 kJ). Its composition stands out for its content of fat (67.3 g), folate (112 µg) and phosphorus (360 mg) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

No. 7 · foods high in omega-3
Walnut

The essentials for 100 g

Protein15.7 g 31%
Fat67.3 g 96%
Carbohydrates6.9 g 3%
Dietary fibre6.7 g 22%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy709 kcal (2,930 kJ)C35%
Protein15.7 gA31%
Fat67.3 gA96%
of which saturated fat6.5 gA33%
of which polyunsaturated43.6 gAn/a
of which omega-37.5 gCn/a
Carbohydrates6.9 gA3%
of which sugars3 gA3%
Dietary fibre6.7 gA22%
Water4 gAn/a
Alcohol0 gEn/a
Minerals
Calcium78 mgA10%
Iron2.6 mgA19%
Magnesium140 mgA37%
Phosphorus360 mgA51%
Potassium420 mgA21%
Sodium0 mgA0%
Zinc2.7 mgA27%
Vitamins
Vitamin D0 µgA0%
Vitamin B120 µgE0%
Vitamin C1 mgA1%
Folate112 µgA56%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein31%
Fat96%
Carbohydrates3%
Dietary fibre22%
Folate56%
Phosphorus51%
Magnesium37%
Zinc27%
Potassium21%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Pistachio, dried− 9.8 g+ 17 g+ 88 kcal
vs Peanut− 10.4 g+ 18.2 g+ 86 kcal
vs Coconut, dried (coco flakes)+ 8.1 g+ 6 g+ 56 kcal
vs Almond− 9.9 g+ 15.2 g+ 85 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Cashew nutCashew nut619 kcalCoconutCoconut384 kcalPistachio, driedPistachio, dried621 kcalPeanutPeanut623 kcalCoconut, dried (coco flakes)Coconut, dried (coco flakes)653 kcalAlmondAlmond624 kcalBrazil nutBrazil nut698 kcal

Frequently asked questions

How many calories in 100 g of Walnut?
100 g of Walnut provides 709 kcal, i.e. 2,930 kJ (FSVO data V7.1).
How much protein in 100 g of Walnut?
100 g provides 15.7 g of protein, i.e. 31% of the adult reference value (50 g).
Where does this food rank for omega-3 content?
With 7.5 g per 100 g, this food ranks 7th in our omega-3 content ranking, out of 988 foods in the database with a recorded value.
What is the fat content of 100 g of Walnut?
100 g contains 67.3 g of fat, of which 6.5 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Walnut” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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