How many carbs are in a Walnuts?
A 1 oz (28g) serving of Walnuts contains 3.9g of total carbs (2g net carbs), 0.7g sugar, 185 calories, 4.3g protein, 18.5g fat and 1.9g fiber.
- Calories
- 185 cal
- Carbohydrates
- 3.9 g
- of which Sugars
- 0.7 g
- Fiber
- 1.9 g
- Net carbs
- 2 g
- Protein
- 4.3 g
- Fat
- 18.5 g
Walnuts nutrition at a glance
Per 1 oz (28g), Walnuts delivers about 9% of a 2,000-calorie daily reference, 1% of the 275g daily carbohydrate reference and 7% of the 28g daily fiber reference. Sugar sits at 1% of the 50g added-sugar reference and protein contributes 9% of the 50g protein reference.
- Calories
- 661
- Carbs
- 13.9 g
- Sugar
- 2.5 g
- Protein
- 15.4 g
- Fat
- 66.1 g
- Fiber
- 6.8 g
Blood-sugar impact of Walnuts
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 3.9g total carbs and 1.9g fiber, the net-carb figure for a 1 oz (28g) serving works out to roughly 2g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Walnuts
- Great fit for low-carb, keto or diabetic-friendly meals — build around walnuts without worrying about a big glucose spike.
- Use walnuts as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine walnuts with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Walnuts keto-friendly?
Yes. With only 2g net carbs per 1 oz (28g), Walnuts fits comfortably inside a standard 20–50g/day keto carb budget.
How many carbs in Walnuts per 100 grams?
About 13.9g of carbs, 2.5g sugar and 661 calories per 100g of Walnuts.
How does Walnuts affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Walnuts good for weight loss?
A serving delivers 185 calories with 4.3g protein and 1.9g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 3% combined protein-plus-fiber-to-calorie ratio, Walnuts is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 oz (28g) serving of Walnuts. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.