How many calories are in seven walnut halves? And other nutritional facts

November 3, 2025 •

3 min read

According to the USDA, a standard 1-ounce serving of walnuts, which is roughly 14 halves, contains about 185 calories. This means that how many calories are in seven walnut halves is approximately 92.5, making them a nutrient-dense and healthy snack choice in moderation.

Quick Summary

A serving of seven walnut halves has approximately 92.5 calories, derived from a rich profile of healthy fats, protein, and fiber. These nuts also offer numerous health benefits, from improving heart and brain health to aiding in weight management and supporting a healthy gut microbiome.

Key Points

Calorie Count: Seven walnut halves contain approximately 92.5 calories, as part of a standard 1-ounce (14 halves) serving size with ~185 calories.
Rich in Omega-3s: Walnuts are a unique and excellent source of the plant-based omega-3 fatty acid, alpha-linolenic acid (ALA), which supports heart health.
Powerful Antioxidants: The nuts contain higher antioxidant activity than most other common nuts, thanks to compounds like polyphenols.
Supports Brain and Heart Health: Regular consumption is linked to improved brain function and a lower risk of cardiovascular diseases due to their anti-inflammatory properties.
Aids Weight Management: The combination of healthy fats, protein, and fiber promotes satiety, helping to regulate appetite and prevent overeating.
Boosts Gut Health: Walnuts can act as a prebiotic, promoting the growth of beneficial gut bacteria for a healthy gut microbiome.
Nutrient-Dense Snack: They offer a wide array of vitamins and minerals, including copper, manganese, and magnesium, making them a nutritious snack option.

Understanding the Calorie Count in Walnuts

The calorie content of walnuts varies with serving size. A typical 1-ounce (about 28 grams) serving contains approximately 185 calories, which is roughly 14 walnut halves. Therefore, seven walnut halves have about 92.5 calories. The calories primarily come from healthy polyunsaturated and monounsaturated fats. While calorie-dense, walnuts provide significant nutrients in small amounts, making portion control important, especially for weight management.

The Rich Nutritional Profile of Walnuts

Beyond calories, walnuts offer a wealth of nutrients.

Essential Macronutrients and Fats

Fats: Walnuts are about 65% fat by weight, mainly healthy polyunsaturated fats, including ALA, a beneficial plant-based omega-3 fatty acid. They are unique among tree nuts for their significant ALA content.
Protein: An ounce provides around 4 grams of protein, contributing to satiety and muscle health.
Fiber: With 2 grams per ounce, fiber in walnuts aids digestion and satiety, supporting weight management.

Key Vitamins and Minerals

Walnuts also provide essential vitamins and minerals:

Vitamin E: High in gamma-tocopherol, an antioxidant.
Copper: Supports heart, bone, and immune health.
Manganese: A trace mineral important for various bodily functions.
Phosphorus: Essential for bone health and cellular processes.
Magnesium: Aids muscle and nerve function, blood glucose control, and blood pressure.

Health Benefits of Incorporating Walnuts into Your Diet

Regular walnut consumption is linked to various health benefits.

Heart Health: Omega-3s, antioxidants, and phytosterols help lower LDL cholesterol and inflammation, reducing heart disease risk.
Brain Function: Antioxidants and anti-inflammatory compounds may improve cognitive function and potentially slow age-related mental decline.
Weight Management: High fiber and fat content increase satiety, helping to manage appetite and weight.
Gut Health: Walnuts act as prebiotics, supporting beneficial gut bacteria, which is linked to lower inflammation and better health.
Cancer Prevention: Bioactive components may have anti-cancer properties.

Comparison of Walnuts vs. Other Common Nuts


Feature	Walnuts (per 1 oz)	Almonds (per 1 oz)	Cashews (per 1 oz)
Calories	~185	~170	~157
Omega-3 (ALA)	Excellent source (~2.5g)	Very little	Very little
Healthy Fats	Primarily polyunsaturated	Primarily monounsaturated	Primarily monounsaturated
Protein	~4g	~6g	~5g
Fiber	~2g	~3g	~1g
Antioxidants	Higher activity than most nuts	Rich in Vitamin E	Contains Vitamin K

How to Incorporate Walnuts into Your Diet

Walnuts are versatile and can be easily added to your diet.

Snack: Enjoy a handful of raw walnuts.
Breakfast: Sprinkle on oatmeal, yogurt, or cereal.
Salads: Add to salads for texture and nutrients.
Baked Goods: Mix into muffins or bread.
Homemade Sauces: Blend into pesto.

Conclusion: A Small Nut with a Big Impact

Seven walnut halves provide approximately 92.5 calories and numerous nutritional benefits. Their omega-3s and antioxidants support heart health, brain function, and weight management. Enjoying walnuts in moderation as part of a balanced diet offers significant rewards.

For further details on walnut health benefits, visit the California Walnut Commission at https://walnuts.org/.

Potential Risks and Precautions

While beneficial, excessive walnut intake can cause issues.

Digestive Problems: High fiber can lead to bloating or discomfort.
Calorie Surplus: Overconsumption can cause weight gain.
Allergies: Nut allergies can be severe.
Phytic Acid: May hinder mineral absorption in large amounts.

Moderation is key to enjoying walnuts' benefits without adverse effects.

Frequently Asked Questions

While walnuts are calorie-dense, studies suggest that their consumption does not necessarily lead to weight gain when incorporated into a balanced diet. Their high content of fiber, protein, and healthy fats promotes satiety, which can help regulate appetite and overall calorie intake.

A standard recommended serving size for walnuts is 1 ounce, which is approximately 14 halves. This amount provides a good balance of nutrients without excessive calories.

Yes, walnuts are often called 'brain food.' Research indicates that their rich content of antioxidants and omega-3 fatty acids may help reduce oxidative stress and inflammation, potentially improving cognitive function and memory.

Yes, walnuts are considered heart-healthy. Their high omega-3 content, along with other compounds, has been shown to lower LDL (bad) cholesterol and reduce inflammation, decreasing the risk of cardiovascular disease.

Excessive consumption of walnuts can lead to digestive issues like bloating and diarrhea due to their high fiber content. They also contain phytic acid, which can hinder mineral absorption in large amounts.

ALA, or alpha-linolenic acid, is a plant-based omega-3 fatty acid. It's considered an 'essential' fat because the body cannot produce it, and it must be obtained from food. ALA is particularly beneficial for heart health and reducing inflammation.

Walnuts are very versatile. You can add them to oatmeal or yogurt, toss them into salads for a crunchy texture, mix them into baked goods, or simply enjoy them as a satisfying snack.