Walnuts vs Almonds: nutrition comparison
Per 100 g · raw, english vs raw
Per 100 g, walnuts has 654 kcal and 15.2 g protein, while almonds has 579 kcal and 21.2 g protein. Almonds is the lighter option by 75 kcal. Almonds delivers more protein (6 g more per 100 g). Almonds is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Walnuts | Almonds | Difference | |
|---|---|---|---|
| Calories | 654 kcal | 579 kcal | +75 kcal (13%) |
| Protein | 15.2 g | 21.2 g | −6 g (28%) |
| Carbohydrate | 13.7 g | 21.6 g | −7.9 g (37%) |
| Fat | 65.2 g | 49.9 g | +15.3 g (31%) |
| Fiber | 6.7 g | 12.5 g | −5.8 g (46%) |
| Sugar | 2.6 g | 4.4 g | −1.8 g (41%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Walnuts is higher (654 vs 579 kcal).
- Protein: Almonds leads with 21.2 g vs 15.2 g. That is 2.3 g/100 kcal for walnuts and 3.7 g/100 kcal for almonds.
- Fiber: Almonds provides more (12.5 g vs 6.7 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, walnuts or almonds?
Walnuts has more — 654 kcal vs 579 kcal per 100 g, a difference of 75 kcal.
Which has more protein, walnuts or almonds?
Almonds has more protein: 21.2 g vs 15.2 g per 100 g.
Is walnuts healthier than almonds?
"Healthier" depends on your goals. Per 100 g, walnuts has 654 kcal and 15.2 g protein, while almonds has 579 kcal and 21.2 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14