Foods · Comparisons
Almonds vs Walnuts: calories and nutrition compared
The short answer
Gram for gram, there are about 13% more calories in walnuts than in almonds. Per 100 g: almonds ≈579 calories, walnuts ≈654. In a typical portion, 1 oz of almonds is about 164 calories and 1 oz of walnuts about 185.
Side by side, per 100 g
| Per 100 g | Almonds | Walnuts |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21.2 g | 15.2 g |
| Carbohydrate | 21.6 g | 13.7 g |
| of which sugars | 4.4 g | 2.6 g |
| Fibre | 12.5 g | 6.7 g |
| Fat | 49.9 g | 65.2 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Almonds | 1 oz | 28 g | 164 | 6 g |
| Walnuts | 1 oz | 28 g | 185 | 4.3 g |
Protein per 100 calories
Per 100 calories: about 3.7 g of protein in almonds, about 2.3 g in walnuts.
Which one to pick
- Fewer calories per bite: Almonds.
- More protein per calorie: Almonds.
- More fiber: Almonds.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Almonds (FDC 170567), Walnuts (FDC 170187).