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Walnut (Akhrot): Nutrition and who it suits

Walnut is a good choice for diabetes, and fine in a portion for weight loss, PCOS and menopause. 100 g has 671 kcal, 14.9 g of protein and 5.4 g of fibre. One serving is a small handful (15 g), about 101 kcal.

Unshelled walnuts

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy671 kcal
Protein14.9 g
Carbohydrate10.1 g
Fibre5.4 g
Sugars3.2 g
Fat64.3 g
Magnesium180 mg
Folate58 µg
Zinc2.9 mg

Where its calories come from

85%
  • Protein 9%
  • Carbohydrate 6%
  • Fat 85%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of walnut?

About 101 kcal for a small handful (15 g), and about 202 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (15 g) fills.

7%Magnesium
27 mg
5%Protein
2.2 g
4%Folate
8.7 µg
3%Zinc
0.4 mg
2%Potassium
68.5 mg
2%Iron
0.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H021. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is walnut good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

A small handful (15 g) is about 101 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

A small handful (15 g) is about 101 kcal, so keep it to that.

Diabetes

Good choice

Only 1.5 g of carbohydrate in a 15 g serving.

Menopause

Fine as part of a meal

2.2 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationA small handful (15 g) is about 101 kcal, so keep it to that.
DiabetesGood choiceOnly 1.5 g of carbohydrate in a 15 g serving.
MenopauseFine as part of a meal2.2 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use walnut, each with its calories per portion:

Also called

Assamese: Akhrot; Bengali: Akhrot; Gujarati: Akhrot; Hindi: Akhrot; Kannada: Akrodu; Kashmiri: Dhoon; Malayalam: Akrottandi; Marathi: Akhrod; Odia: Akhoot; Punjabi: Akhrot; Tamil: Akhrot; Telugu: Akrot kaya; Urdu: Akhrut.

Related

Dry coconut (copra)Almond (Badam)Sunflower seeds (Surya mukhi)Cashew nut (Kaju)Pistachio nutsPeanuts (Moongphali)

A sample diet chart that uses it, one for each goal (1,500 calories): Menopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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