How Many Grams of Protein In Walnuts: Protein Power Player

Walnuts are a good source of protein but lack sufficient lysine, making them an incomplete protein. However, they contain high levels of arginine and other essential amino acids.

They’re loaded with 

• fiber,
• healthy fats,
• essential amino acids,
• magnesium,
• manganese,
• copper,
• phosphorus,
• potassium,
• etc.

Walnuts are great for muscles and bones, better digestion, and have strong antioxidant properties.

Let’s crack open their protein content and muscle-building effects, and see how you can get the most out of them for your gains!

How Much Protein Is In One Serving Of Walnuts?

Walnuts have 15.2 grams of protein per 100 grams of serving. One cup (about 120 grams) of chopped walnuts contains 17.8 grams of protein.

They’re among the nuts with the highest protein content, such as peanuts, almonds, pistachios, cashews, etc.

Best Types of Walnuts To Add To Your Diet

Variety	Approximate Protein per 100g (g)	Appearance & Taste	Best Used For
Black Walnut (Juglans nigra)	23.3	Dark brown, almost black, kernel, strong, astringent, earthy flavor	Baking (strong flavors needed), liqueurs, smoking meats, candied walnuts
English Walnut (Juglans regia)	15.2	Light brown kernel, sweet, buttery, slightly bitter finish	Snacking, salads, baking, pesto, sauces, cheeseboards
White Walnut (Butternut, Juglans cinerea)	15.2	Pale cream kernel, delicate, sweet, buttery flavor with maple notes	Snacking, salads, pestos, desserts, ice cream
Chandler Walnut	15.2	Large, smooth, light kernel, mild, buttery flavor	Snacking, baking, salads, cheeseboards
Tehama Walnut	15.2	Medium-sized, wrinkled kernel, sweet, rich, slightly nutty flavor	Baking, salads, sauces, pesto, cheeseboards
Eureka Walnut	15.2	Light-colored, plump kernel, slightly sweet, buttery flavor with a hint of bitterness	Snacking, salads, baking, candies, cheeseboards

These are the most popular varieties of walnuts that people cultivate globally and you can find most of them in your nearby store or market.

However, the English walnut and Black walnut types are the most common ones and the black walnut has the highest protein content.

Note: The exact number of walnut varieties isn’t confirmed yet so you may find some other ones too.

Walnuts: Nutritional Value

Walnuts – English (raw)
Nutrients	Amount per 100g
Protein	15.2g
Water	4.07g
Energy	654kcal
Total lipid (fat)	65.2g
Ash	1.78g
Carbohydrate, by difference	13.7g
Fiber, total dietary	6.7g
Total Sugars	2.61g
Sucrose	2.43g
Glucose	0.08g
Fructose	0.09g
Starch	0.06g
Calcium, Ca	98mg
Iron, Fe	2.91mg
Magnesium, Mg	158mg
Phosphorus, P	346mg
Potassium, K	441mg
Sodium, Na	2mg
Zinc, Zn	3.09mg
Copper, Cu	1.59mg
Manganese, Mn	3.41mg
Selenium, Se	4.9µg
Vitamin C, total ascorbic acid	1.3mg
Thiamin	0.341mg
Riboflavin	0.15mg
Niacin	1.12mg
Pantothenic acid	0.57mg
Vitamin B-6	0.537mg
Folate, total	98µg
Folic acid	0µg
Folate, food	98
Folate, DFE	98
Choline, total	39.2mg
Betaine	0.3mg
Vitamin A, RAE	1µg
Carotene, beta	12µg
Vitamin A, IU	20IU
Lutein + zeaxanthin	9µg
Vitamin E (alpha-tocopherol)	0.7mg
Tocopherol, beta	0.15mg
Tocopherol, gamma	20.8mg
Tocopherol, delta	1.89mg
Vitamin K (phylloquinone)	2.7µg
Fatty acids, total saturated	6.13g
Fatty acids, total monounsaturated	8.93g
Fatty acids, total polyunsaturated	47.2g
Campesterol	5mg
Beta-sitosterol	87mg
Tryptophan	0.17g
Threonine	0.596g
Isoleucine	0.625g
Leucine	1.17g
Lysine	0.424g
Methionine	0.236g
Cystine	0.208g
Phenylalanine	0.711g
Tyrosine	0.406g
Valine	0.753g
Arginine	2.28g
Histidine	0.391g
Alanine	0.696g
Aspartic acid	1.83g
Glutamic acid	2.82g
Glycine	0.816g
Proline	0.706g
Serine	0.934g

Source

Are Walnuts a Good Source of Protein?

Besides being one of the nuts with the highest protein content, walnuts offer all 9 essential amino acids, although in varying degrees.

Here’s the complete lineup of essential amino acids you’ll find in walnuts:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Considering walnuts offer all essential amino acids, they have a high bioavailability (biological value). This means your body is more likely to absorb all of walnuts’ proteins efficiently, compared to protein from other nuts like pecans.

However, their amino acids come in low amounts, especially tryptophan, lysine, histidine, and methionine.

But don’t forget, walnuts are still an excellent source of quality protein that can boost your protein diet!

Are Walnuts Good for Building Muscles?

Besides high-quality protein, walnuts pack a good punch of nutrients that support your muscle-building journey in several ways:

• Protein Powerhouse: Not only do walnuts pack a great amount of quality protein, but they bring all of the essential amino acids, the building blocks your muscles need to repair and grow after exercise.

• Omega-3 Source: Unlike most nuts, walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. This contributes to reducing inflammation that could hinder your muscle recovery and growth.

By minimizing inflammation, this vital omega-3 fatty acid allows your muscles to heal and rebuild faster, promoting muscle gain.

• Antioxidation Properties: Walnuts also provide vitamin E, an important vitamin with antioxidation properties that protect your cells from damage. Antioxidants help your cells fight off free radicals that your body produces during workouts and damage your cells.

• Magnesium Source: Walnuts are a good source of magnesium, a nutrient that helps your muscles perform optimally and recover efficiently.

It’s one of the most vital minerals that play a key role in a lot of muscle functions, including energy production, protein synthesis, and nerve impulses needed for muscle contraction.

• Improved Enzyme Function: Another vital nutrient you’ll find in walnuts is manganese. It plays an important role in enzyme function and metabolism, both critical for muscle activity.

• Collagen Formation: Walnuts also pack a good amount of copper, a mineral that contributes to collagen formation, important for connecting tissues and supporting muscles.

Now, let me show you their potential downsides:

• Calorie Density: Walnuts pack a punch with 654 calories per 100 grams. While their healthy fats can easily make you feel satiated, overeating can easily push you over your daily calorie limit.

Note: This can potentially hinder your muscle growth, so remember to eat them in moderation.

• Phytic Acid: Like the majority of nuts and seeds, walnuts also contain phytic acid, a compound that binds to minerals like iron and zinc. This acid can potentially reduce the absorption of these minerals in your body.

But keep in mind that the impact is often minimal, especially if you’re on a balanced and healthy diet.

• Dietary Fiber (Situational): While fiber is critical for gut health and overall well-being, if you eat it in large quantities right before or after workouts, this can slightly delay the absorption of nutrients your muscles need to recover and grow.

Although different factors can determine the dietary fiber intake, it’s recommended to have about 25-35 grams of fiber per day. Walnuts can give you 6.7 grams of fiber per 100 grams. This may not be a lot but can easily add up if you don’t pay attention.

Remember: Consider the portion size and timing when eating foods with a lot of fiber to avoid bloating and for optimal muscle development.

Health Benefits of Walnuts

Besides their highly available protein, walnuts can also provide you with the following health benefits:

Lower Cholesterol: Walnuts pack good amounts of polyunsaturated and monounsaturated fats. These can lower bad cholesterol (LDL) while raising good cholesterol (HDL), reduce inflammation, and improve blood vessel function, benefiting your cardiovascular system.

Better Cognitive Abilities: With plenty of omega-3s, vital for brain health, walnuts can benefit your memory and cognitive function.

Optimal Blood Sugar: Although not much, walnuts come with vitamin K, a vitamin important for blood clotting and glucose tolerance – these can lead to more optimal blood sugar levels.

Digestive Improvement: Since walnuts bring quite some fiber, a prebiotic that nourishes your gut microbiome (the good bacteria in your gut), they’re good for optimal digestion.

Remember: It’s all about balance, so don’t overindulge in fiber-rich foods.

Stronger Bones: Walnuts are loaded with bone-building minerals like magnesium, copper, and manganese. These minerals provide better density in bones and increase collagen production, keeping your bones strong and resilient.

How Many Walnuts Should You Eat Per Day?

Factor	Gender	Grams per Day	Cups per Day (chopped)	Helpful Tips
Weight Maintenance (150 lbs)	Male	40	⅓	Pair with low-calorie snacks like fruit or yogurt. Add to salads or dressings for healthy fats.
	Female	30-40	¼ – ⅓	Grind walnuts for easier digestion and increased nutrient absorption. Sprinkle on oatmeal or cereal for an energy boost.
Muscle Building (both genders)	Male	60	½	Combine with other protein sources like lean meats or tofu. Grind walnuts into smoothies or protein shakes.
	Female	50	⅓ – ½	Combine with other protein sources like beans, lentils, or quinoa. Add to yogurt or cottage cheese for a satiating snack.
Weight Loss (both genders)	Male	20-30	⅙  – ¼	Enjoy a snack with a cup of unsweetened tea or coffee. Add to stir-fries or vegetable dishes for additional protein and healthy fats.
	Female	15-25	⅙	Pair with high-fiber fruits or vegetables for added satiety. Include in healthy salads or wraps.

To boost your gains with more protein and get that extra fiber, you should eat about 50 to 60 grams of walnuts a day – that’s about ½ a cup of chopped walnuts.

But don’t forget the ‘’one-size-fits-all’’ answer isn’t possible. The real recommended daily amount of walnuts you should eat depends on different factors such as gender, weight, diet plan, and your fitness goal.

Remember: Always consult your nutritionist when adding new foods to your daily diet. They can assess your needs and health conditions and give you specific recommendations for a safe and healthy plan.

Quick And Easy Walnuts Recipes

If you want to push those gains with extra protein, I’ve prepared some quick and easy recipes with walnuts that will enrich your meals/snacks and bring you that delicious, nutty flavor!

Spicy Walnut & Tofu Scramble (Breakfast Idea)

Ingredients:

• 1/2 block firm tofu, crumbled
• 1/4 cup chopped walnuts
• 1/2 bell pepper, diced
• 1/4 onion, diced
• 1/4 cup cherry tomatoes, halved
• 1 garlic clove, minced
• 1/2 tsp chili powder
• 1/4 tsp paprika
• Pinch of cayenne pepper (optional)
• Salt and pepper to taste
• 1 tbsp olive oil
•  2 eggs (optional)

Instructions:

1. Heat olive oil in a pan over medium heat. Add onion and garlic, cook until softened.
2. Add bell pepper and cook until slightly tender.
3. Stir in crumbled tofu and spices, cook until slightly browned.
4. Add walnuts and tomatoes, cook for another minute.
5. (Optional) Crack eggs into the pan and scramble until cooked to your liking.
6. Season with salt and pepper, serve with whole-wheat toast or avocado slices.

Approximate protein per serving: 20g (with eggs) or 10g (without eggs)

Creamy Walnut & Spinach Pesto (A Delicious Dip or Pasta Sauce)

Ingredients:

• 1 cup packed fresh spinach
• 1/2 cup walnuts
• 1/4 cup grated Parmesan cheese
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 garlic clove, minced
• Pinch of red pepper flakes (optional)
• Salt and pepper for more taste

Instructions:

1. Toast walnuts in a pan over medium heat until fragrant.
2. Pulse together spinach, walnuts, Parmesan, olive oil, lemon juice, garlic, and red pepper flakes (if using) in a food processor until smooth.
3. Season with salt and pepper.
4. Enjoy as a dip with vegetables, crackers, or spread over cooked pasta.

Approximate protein per serving: 5g per 1/4 cup serving

Tropical Smoothie with Walnut Butter (Smoothie Idea)

Ingredients:

• 1 banana, frozen
• 1/2 cup frozen mango
• 1/4 cup spinach
• 1/4 cup plain Greek yogurt
• 1 tbsp walnut butter
• 1 tsp chia seeds
• 1 cup unsweetened almond milk

Instructions:

1. Blend all ingredients until smooth and creamy.
2. Enjoy as a refreshing and protein-packed breakfast or snack.

Approximate protein per serving: 15g

Walnut & Cranberry Energy Bites (quick snacks for extra energy boost)

Ingredients:

• 1 cup rolled oats
• 1/2 cup chopped walnuts
• 1/4 cup dried cranberries
• 1/4 cup honey
• 2 tbsp nut butter (peanut, almond, etc.)
• 1/4 tsp vanilla extract

Instructions:

1. Combine all ingredients in a bowl and mix well.
2. Roll into bite-sized balls.
3. Refrigerate for at least 30 minutes before enjoying.

Approximate protein per serving: 5g per 2-3 bite serving