Nuts & Seeds
1 cup = 117 gWalnuts (Chopped)
One level US cup of walnuts weighs 117 g (4.1 oz). A tablespoon is 7.3 g. Per 100 g: 654 calories and 15.2 g protein.
117 gGrams
4.1 ozOunces
765Calories
17.8 gProtein
16 gCarbs
76.3 gFat
7.8 gFiber
Cup size:
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 2.4 g | 0.08 oz | 15.7 | 0.36 g | 0.33 g | 1.6 g |
| 1 tablespoon | 7.3 g | 0.26 oz | 47.7 | 1.1 g | 1 g | 4.8 g |
| ¼ cup | 29.3 g | 1 oz | 191 | 4.4 g | 4 g | 19.1 g |
| ⅓ cup | 39 g | 1.4 oz | 255 | 5.9 g | 5.3 g | 25.4 g |
| ½ cup | 58.5 g | 2.1 oz | 383 | 8.9 g | 8 g | 38.1 g |
| 1 cup | 117 g | 4.1 oz | 765 | 17.8 g | 16 g | 76.3 g |
| 2 cups | 234 g | 8.3 oz | 1,530 | 35.6 g | 32.1 g | 153 g |
Nutrition
654Calories per 100 g
765Calories per cup
2 mgSodium per 100 g
Bars show grams per 100 g. Calories come 9% from protein, 8% from carbs and 84% from fat.
Walnuts gets most of its calories from fat: about 9% from protein, 8% from carbs and 84% from fat. One cup (117 g) has 765 calories, 17.8 g protein and 7.8 g fiber.
How to measure
For whole nuts and seeds, fill the cup and shake to settle. For nut butters, press into the cup with a spatula to remove air pockets, then level.
Tips from the kitchen
- Nuts are calorie-dense: one extra tablespoon adds about 90 calories.
- Stir nut butters well before measuring; the oil separates.
- Toast nuts in a dry pan for 3 to 4 minutes to deepen the flavor.
Common questions
How many grams is 1 cup of walnuts?
One level US cup of walnuts weighs about 117 g (4.1 oz).
How many grams is 1 tablespoon of walnuts?
One level tablespoon weighs about 7.3 g, and one teaspoon about 2.4 g.
How much protein is in 100 g of walnuts?
100 g has 15.2 g protein, 13.7 g carbs, 65.2 g fat and 654 calories.