Almonds vs Walnuts: Calories and Nutrition Compared (2026)

Almonds contain 21.1 g of protein, while walnuts have 15.2 g. Almonds are lower in calories at 579, compared to walnuts at 654.

Almonds and walnuts are popular nuts known for their health benefits. This comparison highlights their nutritional differences, focusing on calories, protein, and fat content.

What Is the Difference Between Almonds and Walnuts?

Almonds are edible seeds from the fruit of the almond tree, known for their high nutrient density. They are rich in healthy fats, protein, and fiber. Walnuts are the edible seeds of the walnut tree, recognized for their rich flavor and high omega-3 fatty acid content. They are also a good source of protein and antioxidants.

Almonds vs Walnuts: Nutrition Side by Side

The following table provides a side-by-side comparison of almonds and walnuts based on key nutritional metrics.

Nutrient (per 100 g)	Almonds (raw)	Walnuts (English)
Calories	579 kcal	654 kcal
Protein	21.1 g	15.2 g
Carbs	21.6 g	13.7 g
Sugar	4.3 g	2.6 g
Fat	49.9 g	65.2 g
Fiber	12.5 g	6.7 g
Sodium	1 mg	2 mg

Which Is Better, Almonds or Walnuts?

For weight loss: Almonds contain 579 calories per 100 g, while walnuts have 654 calories, making almonds the lower calorie option.

For muscle and protein: Almonds provide 21.1 g of protein per 100 g, compared to walnuts' 15.2 g, making almonds the better choice for protein.

For low-carb or low-sugar: Almonds have 21.6 g of carbs and 4.3 g of sugar, while walnuts contain 13.7 g of carbs and 2.6 g of sugar, making walnuts lower in both.

How to Track Almonds and Walnuts Accurately

It's easy to misjudge portion sizes and macros when consuming nuts, as they are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which nut has more protein?

Almonds have 21.1 g of protein per 100 g, while walnuts have 15.2 g.

Which nut has fewer calories?

Almonds have 579 calories per 100 g, while walnuts have 654 calories.

What is the carbohydrate content in walnuts?

Walnuts contain 13.7 g of carbohydrates per 100 g.

How much sugar is in almonds?

Almonds have 4.3 g of sugar per 100 g.

What is the fat content of walnuts?

Walnuts contain 65.2 g of fat per 100 g.

How much fiber do almonds provide?

Almonds provide 12.5 g of fiber per 100 g.

Key Takeaways

• Almonds: 579 calories per 100 g.
• Walnuts: 654 calories per 100 g.
• Almonds: 21.1 g of protein per 100 g.
• Walnuts: 15.2 g of protein per 100 g.
• Almonds: 21.6 g of carbs, 4.3 g of sugar per 100 g.
• Walnuts: 13.7 g of carbs, 2.6 g of sugar per 100 g.