Kirkland Signature Walnuts: The Calorie Breakdown You Actually Need

Right then, are these high-calorie or not?

At 679 calories per 28g serving, Kirkland’s walnuts are absolutely loaded with energy. But here’s the thing—they’re supposed to be. Nuts are nature’s little calorie bombs, and that’s not a bug, it’s a feature. For context, a comparable serving of chicken breast clocks in around 165 calories. So yes, walnuts are nearly four times denser, but they’re also four times more nutrient-dense. The real question isn’t whether they’re high-calorie; it’s whether you’re using them right.

How they fit into your day

Let’s talk numbers, captain. One ounce (28g) is roughly a small handful, and here’s how it plays out:

On a 1,500 calorie budget: That’s 45% of your daily intake. Honestly? You’d want to skip this and grab something lighter like almonds or cashews instead.

On a 2,000 calories: One serving is 34% of your allowance. Perfectly doable if you pair it with lighter meals—say, a big salad for lunch and grilled fish for dinner.

On a 2,500 calories: At 27% of your daily total, this is genuinely easy to work with. Have your walnuts as a snack, plus normal meals, and you’re plundering your goals like a boss.

If you’re cutting, what else could you grab?

Look, if calories are your main concern, here’s the honest ranking:
– Almonds: 579 per 28g (still high, but better)
– Pumpkin seeds: 556 per 28g
– Air-popped popcorn: 107 per 28g (if you’re desperate and willing to sacrifice sophistication)

But real talk? Walnuts have serious nutritional clout. Don’t swap them out lightly.

The macro picture that’ll actually surprise you

Here’s where it gets interesting. That 28g serving packs 14.3g of fat and 14.3g of carbs—totally equal. But 7.1g is fibre, which means only 7.2g is net carbs. For keto folks, that’s excellent news. Better still: 14.3g of protein is genuinely substantial for a nut. They’re basically the gym bro of the walnut world.

Your practical game plan

Toast a small handful with a sprinkle of sea salt, then pair with:
– A medium apple and a dollop of almond butter (satisfying, balanced, roughly 450 calories)
– Greek yoghurt and berries (hits protein and probiotics too)
– Or just go full lazy mode: walnuts plus a banana plus a cup of tea

The fibre content means they’ll keep you full for hours. That’s the real plunder here—fewer cravings later.

One sneaky fact

Those walnuts contain more omega-3 fatty acids than most fish oils. Two handfuls and you’ve basically nailed your daily ALA quota. Your brain will thank you, even if your waistline needs to budget accordingly.

Bottom line: Kirkland’s walnuts are calorie-dense but nutritionally elite. Treat them like the premium ingredient they are—portion them deliberately, pair them smartly, and they’ll earn their place on your plate.

Nutrient	28 g	Per 100g
Calories	679.0 kcal	2425.0 kcal
Protein	14.3g	51.1g
Fat	64.3g	229.6g
of which saturates	5.4g	19.1g
Carbohydrates	14.3g	51.1g
of which sugars	3.6g	12.8g
Fibre	7.1g	25.4g
Sodium	4.0mg	14.3mg