Walnuts serving size, cups to grams
Here a serving of walnuts is counted as 1 oz (28 g), with 192 calories and 4.1 g protein. One cup weighs 4.1 oz (117 g).
Serving sizes of walnuts
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, chopped | 4.1 oz (117 g) | 794 calories | 17 g | 12.8 g | 81.6 g |
| 1 cup, ground | 2.8 oz (80 g) | 543 calories | 11.7 g | 8.7 g | 55.8 g |
| 1 cup shelled (50 halves) | 3.5 oz (100 g) | 679 calories | 14.6 g | 10.9 g | 69.7 g |
| 1 cup pieces | 4.2 oz (120 g) | 814 calories | 17.5 g | 13.1 g | 83.7 g |
| 1 oz | 1 oz (28 g) | 192 calories | 4.1 g | 3.1 g | 19.8 g |
| 100 g | 3.5 oz (100 g) | 679 calories | 14.6 g | 10.9 g | 69.7 g |
Cups to grams
USDA weighs 1 cup (chopped) of walnuts at 117 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.1 oz (117 g) | 794 calories |
| 3/4 cup | 3.1 oz (88 g) | 596 calories |
| 2/3 cup | 2.8 oz (78 g) | 529 calories |
| 1/2 cup | 2.1 oz (58 g) | 397 calories |
| 1/3 cup | 1.4 oz (39 g) | 265 calories |
| 1/4 cup | 1 oz (29 g) | 199 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 192 calories |
| 100 g (3.5 oz) | 3/4 cup | 679 calories |
| 1 lb (454 g) | 4 cups | 3078 calories |
What 3.5 oz (100 g) of walnuts looks like
3.5 oz (100 g) of walnuts is 3.5 oz, or about 3/4 cup. It has 679 calories, 14.6 g protein, 10.9 g carbs and 69.7 g fat.
How much walnuts for 30 g of protein
There is 14.6 g of protein in 3.5 oz (100 g) of walnuts, so 30 g of protein would take 7.3 oz (206 g), about 1 3/4 cups, with 1398 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw English walnuts (halves): Nuts, walnuts, English, halves, raw, FDC ID 2346394 (Foundation Foods, published 2022-10-28) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.