核桃热量与蛋白质（每100克）Walnuts: calories & protein per 100 g
数据Data: USDA FoodData Central #170187 (SR Legacy) — “Nuts, walnuts, english”. 图片Photo: Ivar Leidus, CC BY-SA 4.0 · 版权credits
核桃不同重量的热量Walnuts by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 327 | 7.6 | 6.9 | 32.6 |
| 100 g | 654 | 15.2 | 13.7 | 65.2 |
| 150 g | 981 | 22.8 | 20.6 | 97.8 |
| 200 g | 1308 | 30.4 | 27.4 | 130.4 |
油脂和坚果能量密度高。成人每天烹调油 25–30 g，坚果适量（大豆及坚果类合计约 25–35 g）。 在本站 6 种油脂坚果中，核桃的热量由低到高排第 4 位。
Oils and nuts are energy-dense. Adults: 25–30 g cooking oil a day, nuts in moderation (soy + nuts about 25–35 g). Among the 6 fats, nuts & seeds on this site, walnuts ranks #4 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 花生Peanuts | 567 | 25.8 | 4.6 |
| 杏仁（烤，无盐）Almonds, dry roasted | 598 | 21 | 3.5 |
| 芝麻Sesame seeds | 631 | 20.4 | 3.2 |
| 核桃Walnuts | 654 | 15.2 | 2.3 |
| 黄油Butter | 717 | 0.8 | 0.1 |
常见问题FAQ
100克核桃多少热量？How many calories in 100 g of walnuts?
约 654 千卡（kcal），蛋白质 15.2 g、碳水化合物 13.7 g、脂肪 65.2 g（USDA FDC 170187）。
About 654 kcal, with 15.2 g protein, 13.7 g carbohydrate and 65.2 g fat (USDA FDC 170187).
核桃的蛋白质含量高吗？Is walnuts high in protein?
每 100 kcal 约含 2.3 g 蛋白质，属于较低蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 2.3 g protein per 100 kcal — low protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃核桃吗？Can I eat walnuts while losing weight?
可以，关键是份量和全天总热量。150 g 约 981 kcal，约占 1800 kcal 目标的 55%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 981 kcal, roughly 55% of an 1,800 kcal target. Log it to see whether the meal stays in range.