walnuts, English, halves vs almonds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Walnuts and almonds are the two most popular tree nuts, and while their calorie counts are similar — walnuts at 654 and almonds at 579 per 100g — their fat profiles tell very different stories. Walnuts are the only major tree nut with significant alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, delivering about 2.5g per ounce. Almonds contain virtually no omega-3s, with their fat dominated by monounsaturated oleic acid.
Protein favors almonds: 21.5g versus walnuts' 14.6g per 100g. Fiber also goes to almonds at 10.8g versus 5.21g. If you are snacking on nuts primarily for protein and fiber, almonds are the clear choice. If you are seeking omega-3s from plant sources, walnuts are irreplaceable.
Vitamin E content massively favors almonds — they provide roughly 130 percent of daily needs per ounce, making them one of the best food sources of this antioxidant vitamin. Walnuts counter with superior copper and manganese content. The nutritional arguments for both are so strong that the best advice is simply to eat both, alternating or mixing them throughout the week.
Pro tip
Make a custom trail mix with equal parts almonds and walnuts, plus a handful of dark chocolate chips and dried cranberries. Pre-portion into 30g bags for the week — each bag delivers about 180 calories with a balanced mix of omega-3s, vitamin E, protein, and fiber.
Quick Verdict
Best for weight loss
almonds
Best for muscle gain
almonds
Best for low-carb
walnuts, English, halves
Macro Comparison
walnuts, English, halves: 100g (100g) | almonds: 100g (100g)
654
walnuts, English, halves
579
almonds
14.6g
walnuts, English, halves
21.5g
almonds
10.9g
walnuts, English, halves
20g
almonds
69.7g
walnuts, English, halves
51.1g
almonds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
9%
walnuts, English, halves
15%
almonds
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| Nutrient | walnuts, English, halves | almonds |
|---|---|---|
| Calories | 654 | 579 |
| Protein | 14.6g | 21.5g |
| Carbs | 10.9g | 20g |
| Fat | 69.7g | 51.1g |
| Fiber | 5.21g | 10.8g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 6.05g | 3.78g |
| Potassium | 424mg | 733mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 88.3mg | 254mg |
| Iron | 2.24mg | 3.74mg |
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.
Nuts are easy to overeat because they are calorically dense and hyper-palatable. Sunn helps you log exact portions so a healthy snack does not accidentally become a 500-calorie calorie bomb.
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Take the free quizCommon Questions
Is walnuts, English, halves or almonds better for weight loss?
For weight loss, almonds is the better choice. walnuts, English, halves has 654 calories and 14.6g protein per serving, while almonds has 579 calories and 21.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, walnuts, English, halves or almonds?
almonds has more protein per serving. walnuts, English, halves provides 14.6g and almonds provides 21.5g of protein.
Can I eat both walnuts, english, halves and almonds together?
Yes! Combining walnuts, english, halves and almonds gives you 1233 calories and 36.1g protein. This combination can work well as part of a balanced meal.