Almonds vs Walnuts: which is healthier?

Per 100g, Almonds have 586 calories, 6g protein, 3.5g fiber, and 14.2g fat, while Walnuts have 661 calories, 4.3g protein, 1.9g fiber, and 18.5g fat. Almonds win on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Almonds or Walnuts?

Per 100g, Almonds have 586 calories and Walnuts have 661 calories, a difference of 75 calories. In practical terms, 1 oz (23 almonds) (164 calories) of almonds compares with 1 oz (14 halves) (185 calories) of walnuts.

Which has more protein, Almonds or Walnuts?

Almonds lead on protein with 6g per 100g; the gap is 1.7g per 100g (Almonds 6g vs Walnuts 4.3g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Almonds or Walnuts?

Walnuts have 3.9g of carbs per 100g compared to 6.1g in Almonds, making Walnuts the easier fit for low-carb or keto plans. Fiber is 3.5g vs 1.9g per 100g, which also affects net carbs.

Can I substitute Almonds for Walnuts?

Often, yes. Swapping walnuts for almonds shifts your meal by about 75 calories and 1.7g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Almonds

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Almonds vs Walnuts

Almonds

Wins in 6 of 6 categories

Compare Almonds and Walnuts calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Almonds has 586 calories vs Walnuts's 661. Almonds has more protein (6g vs 4.3g) and more fiber (3.5g vs 1.9g).

Sources: Almonds (FDC 170567) · Walnuts (FDC 170187)

Nutrition Comparison (per 100g)

Nutrient	Almonds		Walnuts
Calories	586	vs	661
Protein	6g	vs	4.3g
Carbs	6.1g	vs	3.9g
Fat	14.2g	vs	18.5g
Fiber	3.5g	vs	1.9g
Sodium	0mg	vs	1mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Almonds: FDC 170567 · Walnuts: FDC 170187.

When to Choose Each

Choose Almonds when:

You're cutting calories (586 vs 661 per 100g)
You need more protein (6g vs 4.3g per 100g)
You want more fiber (3.5g vs 1.9g per 100g)

See full Almonds nutrition

Choose Walnuts when:

A typical portion is 1 oz (14 halves) (185 calories)
Walnuts fit the dishes you already cook

See full Walnuts nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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