pine nuts vs walnuts, English, halves
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pine nuts and walnuts are both calorie-dense nuts at 673 and 654 calories per 100g, so portion control matters with either. Pine nuts have slightly more protein (15.7g vs 14.6g) and less fat (61.3g vs 69.7g). The key nutritional difference is fat type — walnuts are one of the best plant sources of omega-3 fatty acids (ALA), while pine nuts are richer in monounsaturated fats.
Pro tip
Use pine nuts for pestos and salad toppers where their buttery, delicate flavor shines. Choose walnuts as a daily snack for their omega-3 content and heart health benefits — they're also significantly cheaper.
Quick Verdict
Best for weight loss
walnuts, English, halves
Best for muscle gain
pine nuts
Best for low-carb
walnuts, English, halves
Macro Comparison
pine nuts: 100g (100g) | walnuts, English, halves: 100g (100g)
673
pine nuts
654
walnuts, English, halves
15.7g
pine nuts
14.6g
walnuts, English, halves
18.6g
pine nuts
10.9g
walnuts, English, halves
61.3g
pine nuts
69.7g
walnuts, English, halves
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
9%
pine nuts
9%
walnuts, English, halves
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| Nutrient | pine nuts | walnuts, English, halves |
|---|---|---|
| Calories | 673 | 654 |
| Protein | 15.7g | 14.6g |
| Carbs | 18.6g | 10.9g |
| Fat | 61.3g | 69.7g |
| Fiber | 3.94g | 5.21g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | 6.05g |
| Potassium | 655mg | 424mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 8.74mg | 88.3mg |
| Iron | 5.36mg | 2.24mg |
Which Should You Choose?
For weight loss
Choose walnuts, English, halves. With 654 calories and 14.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose pine nuts. pine nuts delivers 15.7g protein per serving — 1.1g more than walnuts, English, halves.
For low-carb diets
Choose walnuts, English, halves with 10.9g carbs per serving.
Nuts are easy to overeat — send Sunn a photo of your portion and keep your fat intake in check.
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Take the free quizCommon Questions
Is pine nuts or walnuts, English, halves better for weight loss?
For weight loss, walnuts, English, halves is the better choice. pine nuts has 673 calories and 15.7g 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, pine nuts or walnuts, English, halves?
pine nuts has more protein per serving. pine nuts provides 15.7g and walnuts, English, halves provides 14.6g of protein.
Can I eat both pine nuts and walnuts, english, halves together?
Yes! Combining pine nuts and walnuts, english, halves gives you 1327 calories and 30.299999999999997g protein. This combination can work well as part of a balanced meal.