How much protein in walnuts: Nutritional powerhouses or just another snack?

Walnuts are one of the most nutritious nuts and a popular snack all over the world. They are packed with vitamins and minerals, healthy fats, fiber, and protein. Protein is an essential nutrient that plays a vital role in building and repairing tissues, hormones, enzymes, and immune function. It is also essential for weight management, energy balance and satiety. Due to their high protein content, walnuts are often touted as a superfood. However, how much protein do walnuts really have? Are they nutritional powerhouses or just another snack? In this article, we will explore the nutritional benefits of walnuts, how much protein they contain, and other important factors to consider when including walnuts in your diet.

Walnut Nutrition Facts

Firstly, let’s take a closer look at the nutritional value of walnuts. According to the USDA Nutrient Database, one ounce (28 grams) of walnuts contains:

Nutrient Amount per 1 oz (28g) serving
Calories 185
Protein 4.3g
Fat 18.5g
Carbohydrates 3.9g
Fiber 1.9g
Sugar 0.7g

Source: USDA Nutrient Database

How Much Protein Do Walnuts Have?

Protein Content of Walnuts Compared to Other Foods

Walnuts are not considered high in protein in comparison to foods like meats, poultry, fish, beans, and legumes. However, they do contain moderate amounts of protein and are a good plant-based source. Here is a comparison of the protein content of 1 oz (28g) servings of different foods:

  • Chicken breast (cooked): 8g
  • Tuna (canned in water): 6.7g
  • Salmon (cooked): 6.0g
  • Beef (cooked): 5.5g
  • Pork (cooked): 5.0g
  • Walnuts (raw): 4.3g
  • Egg (cooked): 6.0g
  • Almonds (raw): 6.0g
  • Peanuts (dry-roasted): 7.0g
  • Black Beans (cooked): 7.6g
  • Lentils (cooked): 9.0g

Source: FatSecret

Protein Quality of Walnuts

Protein quality refers to how well a protein source provides the essential amino acids that our body needs to function. While walnuts do have protein, they are not a complete protein source as they lack some of the essential amino acids. However, they can still be part of a balanced diet that includes a variety of protein sources.

Other Nutritional Benefits of Walnuts

While walnuts may not be high in protein, they are packed with other essential nutrients that make them a valuable addition to any diet. Here are some of the other nutritional benefits of walnuts:

  • Healthy fats: Walnuts are a rich source of heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids.
  • Vitamins and minerals: Walnuts contain several vitamins and minerals, including vitamin E, magnesium, and phosphorus.
  • Antioxidants: Walnuts are rich in antioxidants, including polyphenols, which can help protect against oxidative stress and inflammation in the body.
  • Fiber: Walnuts are a good source of dietary fiber, which can help improve gut health, lower cholesterol, and promote feelings of fullness.

How Much Walnuts Should You Eat?

Recommended Serving Size of Walnuts

While walnuts are a healthy and nutritious snack, they are also high in calories and fat, so it’s important to watch your portion sizes. According to the American Heart Association, a recommended serving size of nuts is 1.5 ounces (about a handful) per day. This amount is enough to provide the health benefits of walnuts without adding too many extra calories to your diet.

How to Incorporate Walnuts into Your Diet

Walnuts are a versatile food that can be eaten alone as a snack or added to a variety of meals and recipes. Here are some ideas for incorporating walnuts into your diet:

  • Add walnuts to your breakfast by sprinkling them on top of oatmeal or yogurt.
  • Use walnuts as a topping for salads or roasted vegetables.
  • Incorporate walnuts into your baking recipes, such as muffins, bread, and cookies.
  • Use walnuts as a substitute for meat in vegetarian dishes, such as walnut burgers or walnut meatballs.


Walnuts are a nutritious and delicious food that can provide many health benefits, including a moderate amount of protein. While they may not be the highest protein source compared to some other foods like meat or legumes, they are still a valuable addition to any diet due to their rich nutrient content. When incorporating walnuts into your diet, it’s important to watch your portion size and combine them with other healthy foods to ensure a balanced diet.

Most Common Questions About How Much Protein is in Walnuts

  • Are walnuts a good plant-based source of protein? Yes, walnuts are a good plant-based source of protein, but they are not considered a high protein food compared to meat, poultry, fish, beans, and legumes.
  • How much protein do walnuts have? One ounce (28g) of walnuts contains about 4.3g of protein.
  • Are walnuts a complete protein source? No, walnuts are not considered a complete protein source as they lack some of the essential amino acids.
  • What other nutrients do walnuts provide? Walnuts are also a rich source of healthy fats, vitamins, minerals, antioxidants, and fiber.
  • How much walnuts should you eat per day? The recommended serving size of nuts, including walnuts, is 1.5 ounces (about a handful) per day.


1. USDA Nutrient Database:

2. FatSecret:

3. American Heart Association:

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