Nuts and seeds
How much protein is in walnuts?
An ounce of walnuts (about 14 halves) has about 4.3 g of protein.
That's 15 g of protein per 100 g, or 2.3 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 oz (14 halves) | 28 g | 4.3 g | 185 |
| 1 cup, chopped | 117 g | 18 g | 765 |
| 100 g | 100 g | 15 g | 654 |
How walnuts compares
Other nuts and seeds, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Hemp seedshulled | 32 g | 5.7 g |
| Pumpkin seedsroasted kernels | 30 g | 5.2 g |
| Peanutsdry-roasted, salted | 24 g | 4.2 g |
| Peanut buttersmooth, salted | 22 g | 3.7 g |
| Almondsraw | 21 g | 3.7 g |
| Pistachiosdry-roasted, salted | 21 g | 3.7 g |
| Chia seedsdried | 17 g | 3.4 g |
| Flaxseedground | 18 g | 3.4 g |
| Almond butterplain | 21 g | 3.4 g |
| Sunflower seedsdry-roasted kernels, salted | 19 g | 3.3 g |
| Tahinisesame paste | 17 g | 2.9 g |
| Cashewsdry-roasted, salted | 15 g | 2.7 g |
| Almond milkunsweetened | 0.4 g | 2.7 g |
| Pecanshalves | 9.2 g | 1.3 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. An ounce of walnuts (about 14 halves) covers about 14% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Nuts, walnuts, english", FDC ID 170187). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.