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Almonds vs walnuts

Almonds and walnuts have the same estimated satiety score: 1 out of 5. Almonds have more fiber: 12.5 g per 100 g, versus 6.7 g for walnuts.

Two tree nuts.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 170567 and 170187

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Key differences

  • Almonds provide more protein per calorie: 3.7 g per 100 kcal, versus 2.3 g for walnuts.
  • Almonds have fewer calories: 579 kcal per 100 g, versus 654 for walnuts, so the same calories come with more grams of food.
  • Almonds have more fiber: 12.5 g per 100 g, versus 6.7 g for walnuts.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Almonds; Walnuts.
NutrientAlmondsserving: 25 g (0.9 oz)Walnutsserving: 25 g (0.9 oz)Difference
Calories579 kcal per 100 g (3.5 oz)145 kcal per serving654 kcal per 100 g (3.5 oz)164 kcal per serving+75 kcal per 100 g (3.5 oz)+19 kcal per serving
Protein21.2 g per 100 g (3.5 oz)5.3 g per serving15.2 g per 100 g (3.5 oz)3.8 g per serving−6 g per 100 g (3.5 oz)−1.5 g per serving
Carbohydrates21.6 g per 100 g (3.5 oz)5.4 g per serving13.7 g per 100 g (3.5 oz)3.4 g per serving−7.9 g per 100 g (3.5 oz)−2 g per serving
of which sugars4.4 g per 100 g (3.5 oz)1.1 g per serving2.6 g per 100 g (3.5 oz)0.7 g per serving−1.7 g per 100 g (3.5 oz)−0.4 g per serving
Fiber12.5 g per 100 g (3.5 oz)3.1 g per serving6.7 g per 100 g (3.5 oz)1.7 g per serving−5.8 g per 100 g (3.5 oz)−1.4 g per serving
Fat49.9 g per 100 g (3.5 oz)12.5 g per serving65.2 g per 100 g (3.5 oz)16.3 g per serving+15.3 g per 100 g (3.5 oz)+3.8 g per serving
of which saturated3.8 g per 100 g (3.5 oz)1 g per serving6.1 g per 100 g (3.5 oz)1.5 g per serving+2.3 g per 100 g (3.5 oz)+0.6 g per serving
Water4.4 g per 100 g (3.5 oz)1.1 g per serving4.1 g per 100 g (3.5 oz)1 g per serving−0.3 g per 100 g (3.5 oz)−0.1 g per serving
Protein per 100 kcal3.7 g2.3 g−1.3 g
Estimated satiety (1 to 5)1 / 51 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Walnuts minus Almonds. Source: USDA FDC 170567 and 170187.

Per typical serving

With typical servings, 25 g (0.9 oz) of almonds have about 145 kcal and 5.3 g of protein, and 25 g (0.9 oz) of walnuts about 164 kcal and 3.8 g.

To get 20 g of protein you would need about 94 g of almonds (546 kcal) or about 132 g of walnuts (861 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Almonds and walnuts have the same estimated satiety score: 1 out of 5.

  • Almonds: Very high energy density; moderate fiber per calorie.
  • Walnuts: Very high energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Almonds

  • If you want more protein per calorie: 3.7 g per 100 kcal.
  • If you want to add fiber: 12.5 g per 100 g.
  • If you want more protein in a typical serving: 5.3 g in 25 g (0.9 oz).

Walnuts

On the numbers they do not stand out from almonds in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Almonds. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Walnuts. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Almonds: every nutrient, frequently asked questions, and similar foods.
  • Walnuts: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, almonds (FDC ID 170567).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, walnuts, english (FDC ID 170187).accessed .