[FACT] How many calories are in walnuts? Eating walnuts causes obesity?

Walnuts are an extremely nutritious and healthy nut that anyone can use. Eating walnuts will help improve cardiovascular problems, good for children’s development, help strengthen bones and teeth, regulate sleep, stabilize blood sugar,… So the question is to eat walnuts. does it make you fat? How many calories in 100g of walnuts? How to eat walnuts without causing weight gain? To be able to answer these questions, please read along and take a few minutes to follow Dung Ha Dry Food to learn in detail how many calories are in walnuts.

1. What are walnuts?

Walnuts (also known as pecans, peach nuts), English name is Walnuts. Walnut trees are grown mainly in Iran and the Northeastern United States. Later, walnut trees were bred, crossed and planted in countries with cold climates such as the US, Korea, Japan, China, etc., still giving quality finished products.
Walnuts are a nutritious nut that is very good for children, pregnant women and the elderly. Ordinary fruit when unripe will have a thin green skin covering the inner core. When the fruit is ripe, this shell will turn dry and brittle and crack, revealing the hard, rough walnut inside. Remove this shell and you will get the extremely nutritious and edible nut that is the walnut kernel.


Currently, China is the first country in the import and export of walnuts with an output calculated in 2019 of 4.5 million tons. Following China are the US, Iran and Türkiye. However, if comparing the quality of walnuts from the US and China, many countries still trust American products because the climate and soil here are ideal for walnut trees to grow.
Dubbed as the best nutritional nut for users. So do you know the use and nutritional value of walnuts?

See also: Distinguishing red walnuts from other types

2. What are the benefits of walnuts?

2.1 Nutritional value in walnuts

According to the United States Department of Agriculture (USDA). In 100g of walnuts will provide the body with nutritional values such as:
  • 4g Water
  • 15.2g Protein
  • 13.7g Carbs
  • 2.6g Sugar
  • 2.9g Iron
  • 346mg Phosphorus
  • 2mg Salt
  • 1.3mg Vitamin C
  • 1.12mg Vitamin B3
  • 6g Vitamin A
  • 0.0027mg Vitamin K
  • Energy: 654Kcal
  • 65.2g Lipid
  • 6.7g Fiber
  • 98mg Calcium
  • 158mg Magnesium
  • 441mg Potassium
  • 3mg Iron
  • 0.34mg Vitamin B1
  • 0.098mg Vitamin B9
  • 0.7mg Vitamin E
With just 100g of walnuts, you can add this kind of essential nutritional value to your body. Adding walnuts to your diet will help you prevent many dangerous diseases.

2.2 Good for the cardiovascular system

  • Omega-3 fatty acids, fiber and antioxidants found in walnuts are good for the heart. They have the ability to improve inflammation, improve the quality of blood vessels, reduce bad cholesterol levels, reduce the risk of cardiovascular diseases such as heart attack, stroke.

2.3 Good for bones and teeth

  • Walnuts are very good for bone health and teeth thanks to the nutritional and mineral components contained in it.
  • Walnuts are rich in calcium, magnesium, and phosphorus. These minerals are important for building and maintaining strong bones and teeth
  • In addition, antioxidants, such as Vitamin E and Selenium, can help protect bone and tissue cells from oxidative stress damage.

2.4 Good for child development

  • Healthy Fats: Walnuts contain monounsaturated fats and Omega-3 and Omega-6 fats. These fats provide energy and support the development of the baby’s brain, nervous system and eyes
  • Fiber: Walnuts provide natural fiber. This fiber helps to strengthen the digestive function in the child’s body. Fiber also helps regulate blood sugar and maintain a healthy weight
  • Minerals: Walnuts contain many minerals such as calcium, magnesium, zinc, and phosphorus. These minerals are necessary for the development and growth of bones, teeth, and the nervous system of young children.

2.5 Good, stable sleep air conditioner

Walnuts are said to have the ability to regulate sleep and help maintain a good night’s sleep thanks to ingredients like Triptophan, Magnesium and Vitamin B6. Specifically:
  • Triptophan is an amino acid that produces Serotonin. Serotonin is a neurotransmitter in the body that plays an important role in regulating sleep and mood.
  • Magnesium is an essential mineral involved in the process of muscle relaxation, reducing mental stress
  • Vitamin B6 plays a role in converting Triptophan to Serotonin

2.6 Cancer prevention

  • Walnuts contain antioxidants like Vitamin E and Selenium. These substances may help protect cells from damage caused by cancer cells.

2.7 Improve brain function

Walnuts are very beneficial for brain function, improving thinking and memory thanks to the following ingredients:
  • Fats and Omega-3 Fatty Acids: Linoleic and linolenic acids have a protective effect on brain cell membranes. Helps enhance brain function, improve memory and thinking
  • Vitamin E: Vitamin E as an antioxidant is important for the protection of brain cells from damage caused by oxidative stress and the aging process.
  • Choline: Choline in walnuts is an important substance for brain development and function. Choline is involved in the creation of neurotransmitter compounds and can improve memory.

2.8 Good for gut health

Walnuts are very beneficial for gut health thanks to their high fiber content. Specifically:
  • Improve bowel function: Fiber has the ability to help strengthen bowel function. Including promoting digestion, creating soft stools, easy to digest
  • Increases beneficial bacteria in the gut: Soluble and insoluble fiber help the body provide nutrients for beneficial bacteria in the gut.

2.9 Support weight loss

Walnuts can aid in weight loss thanks to a number of factors:
  • Fiber: High in fiber, fiber will help you feel fuller for longer, helping to control cravings
  • Good fats: Omega-3 fatty acids have the potential to help reduce inflammation and boost fat burning. This will help you lose weight quickly, safely, maintain a stable weight
  • Nutritional supplements: Protein, vitamins and minerals will help your body maintain health and nutrition
However, walnuts are relatively high in calories and high in fat. Therefore, the consumption of walnuts needs to be considered, combining a healthy, balanced, and scientific diet.
So, do you know how many calories are in 100g of walnuts? How to consume brain for the right way to not cause overweight and obesity?

3. How many calories in walnuts? Does eating walnuts cause obesity?

3.1 How many calories in 100g of walnuts?

Calories from walnuts are the calories that our body takes in from eating walnuts. Calories play an extremely important role in maintaining the body’s vital activities.
  • If the body takes in too many calories (energy), it will lead to excess energy, fat accumulation and obesity.
  • On the contrary, if you do not have enough energy, the body will be exhausted, tired, lack of vitality, sick, thin, lose weight, …


Therefore, adding walnuts to the diet is extremely important. According to information from the US Department of Agriculture (USDA) said:

Weight of walnuts Number of walnuts Corresponding Calories

100g walnuts

  • 46 walnut kernels
  • provide 654Kcal

50g walnuts

  • 24 walnut kernels
  • provide 327Kcal

30g walnuts

  • 14 kernels of walnuts
  • provide 185Kcal

2g walnuts

  • 1 kernel of walnut
  • provide 13.1Kcal

1 cup walnut milk (185ml)

  • provide 130Kcal

See more: {100gr} How many calories are in macadamia nuts? Food to lose weight from macadamia?

3.2 Does eating walnuts cause obesity?

Thus, the amount of calories in walnuts is how much we have specifically calculated above. With such a high calorie content, “does eating walnuts cause weight gain?”. The answer to that is “YES. EAT WALKS BENEFITS AGAINST WEIGHT”.
  • With a content of 654Kcal in 100g of walnuts. Eating walnuts regularly will make your body overweight and obese.
Therefore, if you regularly use walnuts in your diet, then the excess of calories in the body is completely. An adult will consume about 2,000 calories a day. This amount of calories will be divided equally into 3 meals (breakfast – lunch – dinner). Calculated, each meal, adults consume about 667 calories. Meanwhile, 100 grams of walnuts have provided the body with 654 Kcal. This calorie count is also close to the standard calorie count of a set meal.


However, walnuts are also a very good weight loss food that many women believe in. The use of walnuts to cause weight gain only happens in case you consume too many of these nuts in a day. If you use walnuts in the recommended amount or have a specific diet, walnuts are an extremely effective weight loss food.

See also: 100g of almonds how many calories? 4 foods to lose weight from almonds

3.3 How to eat walnuts without causing weight gain?

Eating walnuts can be a good part of your diet. But to avoid weight gain, you need to eat walnuts as follows:
  • Eat in moderation: Walnuts contain a lot of fat and high in calories. So make sure to eat a small amount of walnuts, not too much
  • Use fresh walnuts: Unprocessed fresh walnuts are always better than processed ones
  • Combine with other diet: To reduce the number of calories you consume, use walnuts as a balanced diet. Combine with green vegetables, fresh fruits and other protein sources
  • Adjust the amount of walnuts according to your body’s needs: Everyone has different calorie needs. Therefore, it is important to use the right amount of walnuts in your diet. If you want to lose weight, you may want to consider reducing the amount of walnuts you use.
The weight loss of walnuts is very beneficial for health. However, you need to combine a scientific, healthy diet and regular exercise.
In addition, you can refer to more health news at: https://thucphamkho.vn/tin-tuc-su-kien/


Above is the entire article that answers the question of how many calories in walnuts, the effects of walnuts and whether eating walnuts causes weight gain that Dry Food has shared with readers. Walnuts are an extremely high calorie product that will make you gain weight. However, if you use walnuts wisely, just enough, they are extremely good for your weight. Hope this useful information brings you many useful things.
Thank you for taking the time to read this article in its entirety. Wish you have a slim body, weight that you have always dreamed of.

See also: How many calories in white beans? Weight loss dishes from white beans?


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