Almonds vs Walnuts: which is healthier?

Per 100g, Almonds have 579 calories, 21.4g protein, 12.5g fiber, and 50.7g fat, while Walnuts have 654 calories, 15.4g protein, 6.8g fiber, and 66.1g 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 579 calories and Walnuts have 654 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 21.4g per 100g; the gap is 6.0g per 100g (Almonds 21.4g vs Walnuts 15.4g). 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 13.9g of carbs per 100g compared to 21.8g in Almonds, making Walnuts the easier fit for low-carb or keto plans. Fiber is 12.5g vs 6.8g 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 6.0g 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

Walnuts

All Comparisons

Almonds vs Walnuts

Almonds

Wins in 4 of 6 categories

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

Verdict (USDA data)

Per 100g (USDA data), Almonds has 579 calories vs Walnuts's 654. Almonds has more protein (21.4g vs 15.4g) and more fiber (12.5g vs 6.8g). Pick Almonds for more protein.

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