Almonds vs walnuts: which is healthier?
Almonds are more nutrient-dense, scoring 64/100 against 23/100 for walnuts. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Almonds
579 kcal per 100 g. 1 oz (about 23 almonds): 28 g
Higher scoreWalnuts
654 kcal per 100 g. 1 oz (about 7 halves): 28 g
Which to pick for your goal
- Fewer caloriesAlmonds579 vs 654 kcal per 100 g
- More proteinAlmonds21 vs 15 g per 100 g
- More fiberAlmonds13 vs 6.7 g per 100 g
- Less sugarWalnuts4.3 vs 2.6 g per 100 g
- More potassiumAlmonds733 vs 441 mg per 100 g
- Less saturated fatAlmonds3.8 vs 6.1 g per 100 g
Nutrition side by side
| Nutrient | Almonds, 100 g | Walnuts, 100 g | Almonds, 28 g | Walnuts, 28 g |
|---|---|---|---|---|
| Calories | 579 kcal | 654 kcal | 162 kcal | 183 kcal |
| Protein | 21 g | 15 g | 5.9 g | 4.3 g |
| Carbohydrates | 22 g | 14 g | 6 g | 3.8 g |
| Sugars | 4.3 g | 2.6 g | 1.2 g | 0.7 g |
| Fiber | 13 g | 6.7 g | 3.5 g | 1.9 g |
| Fat | 50 g | 65 g | 14 g | 18 g |
| Saturated fat | 3.8 g | 6.1 g | 1.1 g | 1.7 g |
| Vitamin C | 0 mg | 1.3 mg | 0 mg | 0.4 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.3 µg |
| Potassium | 733 mg | 441 mg | 205 mg | 123 mg |
| Iron | 3.7 mg | 2.9 mg | 1 mg | 0.8 mg |
| Calcium | 269 mg | 98 mg | 75 mg | 27 mg |
| Magnesium | 270 mg | 158 mg | 76 mg | 44 mg |
| Sodium | 1 mg | 2 mg | 0.3 mg | 0.6 mg |
Last updated . Scores use the HowHealthyIs Score method.