How much protein is in 100g of walnuts?
15g of protein, with 654 calories.
How Much Protein Is in Walnuts?
Walnuts has 15g of protein per 100g and 654 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in walnuts
Walnuts contains 15g of protein per 100g, alongside 654 calories. That works out to 2.3g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 15g by your portion weight and divide by 100.
To reach 30g of protein from walnuts alone you would need about 200g.
Walnuts compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🌿 Hemp seeds | 31g | 553 |
| 🎃 Pumpkin seeds | 30g | 559 |
| 🍉 Watermelon seeds (dried) | 28g | 557 |
| 🥜 Peanuts | 26g | 567 |
| 🥜 Peanut butter | 25g | 588 |
| 🌰 Almonds | 21g | 579 |
| 🌻 Sunflower seeds | 21g | 584 |
| 🌰 Walnuts | 15g | 654 |
Per 100g.
Using walnuts to hit a protein target
- Protein per 100g: 15g. Calories per 100g: 654. Quality: incomplete protein.
- Omega-3 rich. Brain-shaped, brain-good.
- Pair walnuts with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much walnuts do I need for 30g of protein?
About 200g of walnuts provides 30g of protein.
Is walnuts a good protein source?
It contributes useful protein at 15g per 100g, but it works best alongside a denser source rather than as the main protein of a meal.
Keep reading
Protein in hemp seeds31g per 100g, 553 calories.Protein in pumpkin seeds30g per 100g, 559 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
Start Hunting