How Many Calories Are in Walnut Butter?

November 28, 2025 •

4 min read

According to Nutritionix, a standard 2-tablespoon serving of walnut butter contains approximately 209 calories. This dense, creamy spread is not only a source of significant energy, but is also packed with healthy fats, protein, and other vital nutrients that offer substantial health benefits beyond its caloric content.

Quick Summary

A standard 2-tablespoon serving of walnut butter contains around 209 calories, though this can vary by brand and preparation. The caloric density is primarily from its healthy unsaturated fats, including a high concentration of omega-3s, and moderate protein content. Portions should be monitored for calorie-conscious diets.

Key Points

Standard Serving Calories: A 2-tablespoon serving of plain walnut butter typically contains around 209 calories.
High-Quality Fats: Most of the calories are from healthy unsaturated fats, particularly high levels of beneficial omega-3s.
Moderate Protein: It provides a moderate amount of protein, with approximately 5 grams per 2-tablespoon serving.
Health Benefits: The nutrients in walnut butter support brain health, reduce inflammation, and improve cardiovascular wellness.
DIY Control: Making your own walnut butter allows you to manage ingredients and avoid unnecessary additives like sugar or extra oils.
Moderation is Key: Despite its health benefits, walnut butter is calorie-dense, so portion control is important for managing overall calorie intake.

Understanding the Caloric Content of Walnut Butter

Walnut butter is gaining popularity as a nutritious alternative to more common spreads like peanut and almond butter. However, as with any nut butter, it is calorie-dense, which is an important consideration for those monitoring their energy intake. A typical 2-tablespoon (32g) serving of plain, unsweetened walnut butter generally contains about 190 to 220 calories, with many sources citing an average of 209 calories. The precise number can fluctuate slightly depending on whether the walnuts are raw or roasted and if any ingredients, like salt, are added during processing.

Macronutrient Breakdown

The majority of walnut butter's caloric load comes from its fat content. In a 2-tablespoon serving (approx. 209 calories), you can expect the following macronutrient profile:

Total Fat: 21g (around 83% of the calories)
Protein: 5g (around 9% of the calories)
Carbohydrates: 4.4g (around 8% of the calories)

This breakdown highlights its energy efficiency and makes it an excellent source of healthy, sustaining fats. The low carbohydrate content also makes it suitable for many low-carb or ketogenic diets.

The Quality of Calories: Why Walnut Butter is Different

While the calorie count is similar to other nut butters, the quality of calories in walnut butter is exceptionally high due to its unique fatty acid profile. Walnuts are famously rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid crucial for heart and brain health. This provides a notable advantage over other common nut butters.

Benefits of Walnut Butter's Healthy Fats

Heart Health: The high concentration of omega-3s helps reduce inflammation and lower LDL ('bad') cholesterol, thereby supporting cardiovascular health.
Brain Function: Walnuts are often called 'brain food' because the omega-3s and antioxidants support cognitive performance and protect against age-related decline.
Antioxidant Power: Walnut butter is rich in antioxidants like polyphenols and vitamin E, which combat free radicals and reduce oxidative stress.

Comparison Table: Walnut Butter vs. Other Nut Butters

To illustrate where walnut butter stands nutritionally, here is a comparison based on a standard 2-tablespoon serving of plain, unsweetened spreads:


Nutrient	Walnut Butter	Almond Butter	Peanut Butter
Calories	~209	~200	~190
Total Fat	~21g	~19g	~16g
Protein	~5g	~6g	~7g
Omega-3s	Highest	Low	Low
Vitamin E	Good	Highest	Good
Fiber	~2g	~3g	~3g

This table shows that while walnut butter is comparable in calories and total fat to its counterparts, it provides a superior omega-3 content. Almond and peanut butters offer slightly more protein and fiber, but walnut butter holds its own as a nutrient-dense and brain-supportive choice.

Culinary Applications and Serving Suggestions

Managing your intake is easy when you incorporate walnut butter into various dishes. Given its slightly earthy and sometimes mildly bitter flavor, it pairs well with both sweet and savory recipes. Here are some ideas for using walnut butter while being mindful of its calories:

Smoothies: Add a spoonful for a creamy texture and an omega-3 boost.
Toast and Oatmeal: Swirl into oatmeal or spread on whole-grain toast with fruit for a balanced breakfast.
Energy Bites: Mix with oats, dates, and other ingredients for a homemade, nutrient-packed snack.
Dressings and Sauces: Use it as a base for creamy, savory dressings or sauces.

Conclusion: A Worthwhile Calorie Investment

In summary, the caloric content of walnut butter is similar to that of other nut butters, hovering around 209 calories per 2-tablespoon serving. However, focusing solely on the number is misleading. The calories in walnut butter are of high quality, primarily from heart-healthy polyunsaturated fats, including a standout level of omega-3 ALA. For those seeking to support brain function and reduce inflammation, walnut butter represents a beneficial and nutrient-dense choice. As with any calorie-dense food, moderation is key, but the health rewards make it a worthy addition to a balanced diet.

Making Your Own Walnut Butter

For optimal freshness and full control over ingredients, consider making your own walnut butter at home. You can avoid any added oils, sugars, or preservatives often found in commercial brands. Start by roasting the walnuts to release their natural oils, then blend them in a food processor until creamy. The process allows you to customize the flavor and ensures the freshest possible product. For a more detailed guide, see recipes from sources like The Vegan 8, which emphasizes simple, wholesome ingredients.

Potential Considerations

While highly beneficial, walnut butter is not a 'low-calorie' food. Those on calorie-restricted diets should be mindful of serving sizes to prevent overconsumption. It is also important to note that some people may find the natural flavor of walnut butter slightly more bitter than sweeter spreads like peanut butter. Customizing with ingredients like cinnamon or a small amount of maple syrup can help balance the flavor profile.

Frequently Asked Questions

No, walnut butter is not low in calories. Like other nut butters, it is calorie-dense, with a typical 2-tablespoon serving containing around 209 calories. The high calorie count comes from the healthy fats present in the walnuts.

The calorie count is very similar. While a 2-tablespoon serving of walnut butter has around 209 calories, the same serving of peanut butter typically has around 190 calories. The primary difference lies in the fatty acid composition, with walnut butter offering significantly more omega-3s.

Not necessarily. The calories in homemade walnut butter come from the walnuts themselves, so the base caloric content is similar to commercial versions. However, homemade spreads can be healthier by omitting added sugars or oils, which can sometimes increase calories in store-bought products.

The primary source of calories in walnut butter is healthy unsaturated fat. A 2-tablespoon serving gets over 80% of its calories from its high fat content.

Plain, unsweetened walnut butter typically has no added sugars. However, some commercial brands may add sweeteners to enhance flavor. Always check the nutrition label for added sugars, as these will increase the total calories.

Yes, when consumed in moderation. The high fiber and protein content, along with the healthy fats, help increase satiety, which can prevent overeating. This feeling of fullness can aid in weight management, provided you stick to recommended serving sizes.

To fit walnut butter into a lower-calorie diet, focus on portion control. Use a single tablespoon in smoothies, as a topping for oatmeal, or spread thinly on fruit. Pairing it with fiber-rich foods helps maximize its satiating effects without overdoing the calories.