almonds vs walnuts, English, halves
Side-by-side nutrition comparison per serving. See which fits your goals better.
Almonds and walnuts occupy different nutritional niches despite both being premium tree nuts. The fat content tells the story: walnuts pack 69.7g fat per 100g compared to almonds' 51.1g, making walnuts one of the most calorically dense whole foods at 654 calories. Almonds are more moderate at 579 calories and bring substantially more protein — 21.5g versus walnuts' 14.6g.
But reducing walnuts to their calorie count misses the point. Walnuts are the only tree nut with significant alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. If you don't eat fish regularly, walnuts are one of your best options for omega-3s. Almonds, meanwhile, excel at vitamin E and calcium content. The practical answer for most people? Don't choose — rotate them. Use almonds as your daily snack nut (better protein-to-calorie ratio) and throw walnuts into oatmeal, salads, and baking for that omega-3 boost. Just be brutally honest about portions with walnuts, because 100g is 654 calories before you blink.
Pro tip
Toast walnuts in a dry pan for 3-4 minutes before adding them to anything — it deepens the flavor so dramatically that you'll be satisfied with fewer. This trick works for salads, oatmeal, and yogurt bowls.
Quick Verdict
Best for weight loss
almonds
Best for muscle gain
almonds
Best for low-carb
walnuts, English, halves
Macro Comparison
almonds: 100g (100g) | walnuts, English, halves: 100g (100g)
579
almonds
654
walnuts, English, halves
21.5g
almonds
14.6g
walnuts, English, halves
20g
almonds
10.9g
walnuts, English, halves
51.1g
almonds
69.7g
walnuts, English, halves
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
9%
walnuts, English, halves
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| Nutrient | almonds | walnuts, English, halves |
|---|---|---|
| Calories | 579 | 654 |
| Protein | 21.5g | 14.6g |
| Carbs | 20g | 10.9g |
| Fat | 51.1g | 69.7g |
| Fiber | 10.8g | 5.21g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 3.78g | 6.05g |
| Potassium | 733mg | 424mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 254mg | 88.3mg |
| Iron | 3.74mg | 2.24mg |
Which Should You Choose?
For weight loss
Choose almonds. With 579 calories and 21.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 6.9g more than walnuts, English, halves.
For low-carb diets
Choose walnuts, English, halves with 10.9g carbs per serving.
Getting enough omega-3s is something most people don't track but probably should. Adding walnuts strategically — and logging them — helps you build a more complete nutritional picture over time with Sunn.
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Take the free quizCommon Questions
Is almonds or walnuts, English, halves better for weight loss?
For weight loss, almonds is the better choice. almonds has 579 calories and 21.5g protein per serving, while walnuts, English, halves has 654 calories and 14.6g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, almonds or walnuts, English, halves?
almonds has more protein per serving. almonds provides 21.5g and walnuts, English, halves provides 14.6g of protein.
Can I eat both almonds and walnuts, english, halves together?
Yes! Combining almonds and walnuts, english, halves gives you 1233 calories and 36.1g protein. This combination can work well as part of a balanced meal.