Walnuts are the calorie-densest common nut at 654 per 100g, with 65g of fat — most of it omega-3. A 1 oz handful is around 185 calories. Even small handfuls add up fast, but they bring nutrient density that other oils don't.
Calories scale with portion. Here's how a typical walnuts serving translates in your tracker:
Point your iPhone camera at walnuts and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreWalnuts has approximately 654 calories per 100g. A typical serving — 1 oz (14 halves, 28g) — comes in at 185 calories.
15g of protein per 100g. That puts walnuts at roughly 2.3g of protein per 100 calories — a useful lens when comparing to other nuts & seeds sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Walnuts is calorie-dense at 654 kcal per 100g, so portion control matters more than with low-cal foods.