Almonds vs Walnuts: Nutrition, Calories & Best Choice

Raw almonds and raw English walnuts are the two tree nuts most often stocked in North American kitchens, and both have solid research behind them. They are not interchangeable, though: almonds are the fiber, protein, and vitamin E nut, while walnuts are the plant omega-3 nut. All figures below are USDA FoodData Central reference values for raw, unsalted kernels per 100 g (about 3.5 oz), with 1 oz (28 g) portions shown where they matter most.

Almonds vs Walnuts at a Glance

A 1 oz (28 g) serving is the practical unit for both nuts: about 23 almond kernels at 164 kcal, or about 14 walnut halves at 185 kcal. Per 100 g, walnuts carry roughly 75 more calories than almonds because their fat content is higher, not because their portions are larger.

Protein and Carbohydrates: Almonds Lead on Both

Almonds supply 21.2 g of protein per 100 g against 15.2 g for walnuts, roughly 40% more protein per gram of food. In a 1 oz (28 g) portion, that gap is 6.0 g versus 4.3 g of protein, plus 3.5 g versus 1.9 g of fiber. For anyone building a snack around protein and fiber, almonds are the denser choice.

• Fiber clearly favors almonds at 12.5 g per 100 g versus 6.7 g, which is close to double.
• Net carbs favor walnuts at 7.0 g versus 9.1 g per 100 g, because walnuts begin with less total carbohydrate.
• Protein per 100 calories still favors almonds at about 3.7 g, compared with about 2.3 g for walnuts.
• Both nuts land near 2 to 2.5 g of net carbs per 1 oz (28 g), which fits a low-carb or keto plate.

Detailed single-food breakdowns are available on the almonds and walnuts nutrition pages.

Fat Quality and Omega-3 ALA: The Biggest Difference

Walnuts are the only common tree nut with a meaningful amount of alpha-linolenic acid (ALA), the plant omega-3, at about 9.1 g per 100 g. One 1 oz (28 g) handful delivers roughly 2.6 g of ALA, which exceeds the 1.6 g per day advised for adult men and the 1.1 g per day advised for adult women. Almonds, by contrast, contain only a trace.

Key takeaway: A 1 oz (28 g) handful of walnuts supplies about 2.6 g of omega-3 ALA, more than a full day of the recommended intake for most adults, while almonds supply almost none.

Almonds take the opposite approach to fat quality. About 31.6 g of their 49.9 g of total fat per 100 g is monounsaturated, a profile closer to olive oil, and this is the fat most consistently linked with modest LDL cholesterol reductions in almond feeding trials. Walnuts carry more polyunsaturated fat overall at 47.2 g per 100 g and somewhat more saturated fat, 6.1 g versus 3.8 g. For background on why ALA matters, see the omega-3 fatty acids guide.

Vitamins, Minerals, and Antioxidants

Almonds are one of the richest everyday sources of vitamin E, a fat-soluble antioxidant. A single 1 oz (28 g) portion provides roughly 7.2 mg, about half the daily value, while the same portion of walnuts provides only about 0.2 mg.

• Almonds: vitamin E, riboflavin, magnesium (270 mg per 100 g), calcium (269 mg per 100 g), and potassium (733 mg per 100 g).
• Walnuts: copper (1.6 mg per 100 g), folate (98 mcg per 100 g), and notably high polyphenol content, including ellagitannins.
• Both nuts: magnesium and potassium, two minerals many adults fall short on, plus vitamin E in smaller amounts for walnuts.

Polyphenol comparisons are difficult to translate into health outcomes, and no single nut should be treated as a supplement. The nuts and seeds hub covers how these nutrients fit into a full week of eating.

Glycemic Index, Blood Sugar, and Weight Management

Whole nuts do not carry a standardized glycemic index value in most tables, largely because their carbohydrate load per portion is small and their fat and fiber slow digestion. Controlled feeding studies generally show minimal post-meal glucose rise after a 1 oz (28 g) serving of either nut, which is why both are common in blood-sugar-friendly eating patterns.

• Almonds add 12.5 g of fiber per 100 g, which supports slower gastric emptying and steadier energy.
• Walnuts add ALA and polyphenols with fewer total carbs, useful when carbohydrate budget is tight.
• Both are energy-dense at 164 to 185 kcal per 1 oz, so they fit weight-loss eating best as measured portions rather than free-pour snacks.
• Neither nut has been shown to cause weight gain when eaten within calorie needs, and their fiber, protein, and fat may support satiety, which is one reason nut eaters often report fewer cravings.

If you are tracking portions, the daily calorie calculator shows how a 1 oz nut serving fits your target.

Which Nut Should You Choose?

There is no single winner, because the better pick depends on what your day is missing. Choose based on the nutrient you need more of, not on a general health ranking.

1. Choose almonds if you want more protein, double the fiber, far more vitamin E and magnesium, and fewer calories per gram.
2. Choose walnuts if you want plant omega-3 ALA, the lowest net carbs, and the highest polyphenol content of the two.
3. Choose both if you eat nuts daily: 1 oz (28 g) of each covers protein, fiber, vitamin E, magnesium, and ALA in one habit.

Observational research links regular nut intake of roughly 1 oz (28 g) per day with lower cardiovascular risk, and that pattern is easier to sustain when you rotate nuts instead of relying on one.