How much protein is in 4 oz of walnuts?

A 4 oz (113g) serving of walnuts provides 17.2g of protein and 742 calories, along with 15.5g of carbohydrates and 73.9g of fat.

How much walnuts do I need to get 30g of protein?

To get 30 grams of protein from walnuts, you need 6.9 oz (197 grams), which contains approximately 1288 calories.

100 grams of walnuts contains 15.2g of protein (654 kcal). One full pound (16 oz / 454g) contains 68.9g of protein (2967 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 17.2g Protein (742 kcal)

To hit 30g of protein from walnuts, measure 6.9 oz (197 g) for ~1288 calories.

Per 4 oz (113g US)

17.2g P

742 kcal · 15.5g C · 73.9g F

Per 100 Grams

15.2g P

654 kcal · 13.7g C · 65.2g F

Per 1 Pound (16 oz)

68.9g P

2967 kcal total

30g Protein Portion

6.9 oz

197g · 1288 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	4.7 oz	132 g	863 kcal	18.1g C · 86.1g F
30g Protein	6.9 oz	197 g	1,288 kcal	27g C · 128.4g F
40g Protein	9.3 oz	263 g	1,720 kcal	36g C · 171.5g F
50g Protein	11.6 oz	329 g	2,152 kcal	45.1g C · 214.5g F