Is Almonds or Walnuts healthier?

Both Almonds and Walnuts can be part of a healthy diet. Almonds has fewer calories per 100g (586 vs 661). Almonds has more protein.

Which has more calories, Almonds or Walnuts?

Per 100g, Almonds has 586 calories and Walnuts has 661 calories. Almonds is the lower-calorie option.

Can I substitute Almonds for Walnuts?

Yes, Almonds and Walnuts can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Almonds

Walnuts

All Comparisons

Almonds vs Walnuts

Almonds

Wins in 6 of 6 categories

Compare Almonds and Walnuts calories, protein, and nutrition. See which is better for 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

When to Choose Each

Choose Almonds when:

You want fewer calories
You want more protein
You want more fiber

See full Almonds nutrition

Choose Walnuts when:

Calories aren't your main concern
You prefer the taste of Walnuts

See full Walnuts nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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