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Almonds vs Walnuts: Calories Compared
Almonds is lower in calories (579 vs 654 per 100g). Almonds has 21.1g protein per 100g versus 15.2g in Walnuts.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Walnuts at 183 kcal (28g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and walnuts contributes 9.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Almonds | Walnuts |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21.1g | 15.2g |
| Carbohydrates | 21.6g | 13.7g |
| of which Sugars | 4.3g | 2.6g |
| Fat | 49.9g | 65.2g |
| of which Saturates | 3.8g | 6.1g |
| Fibre | 12.5g | 6.7g |
| Sodium | 1mg | 2mg |
| Potassium | 733mg | 441mg |
| Calcium | 269mg | 98mg |
| Iron | 3.7mg | 2.9mg |
| Vitamin C | 0mg | 1.3mg |
| Vitamin A | 0µg | 1µg |
| Selenium | 4µg | 5µg |
| Riboflavin (B2) | 1.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Walnuts has more (654kcal vs 579kcal per 100g) — a difference of 75kcal. Almonds is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 15.2g per 100g) — a difference of 5.9g. Almonds is the stronger source of protein here.
- Carbohydrates: Almonds has more (21.6g vs 13.7g per 100g) — a difference of 7.9g.
- Sugars: Almonds has more (4.3g vs 2.6g per 100g) — a difference of 1.7g. Walnuts is the lower-sugars option if that is your priority.
- Fat: Walnuts has more (65.2g vs 49.9g per 100g) — a difference of 15.3g. Almonds is the lower-fat option if that is your priority.
- Saturated fat: Walnuts has more (6.1g vs 3.8g per 100g) — a difference of 2.3g. Almonds is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 6.7g per 100g) — a difference of 5.8g. Almonds is the stronger source of fibre here.
- Sodium: Walnuts has more (2mg vs 1mg per 100g) — a difference of 1mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 441mg per 100g) — a difference of 292mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 98mg per 100g) — a difference of 171mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 3mg per 100g) — a difference of 1mg. Almonds is the stronger source of iron here.
- Vitamin c: Walnuts has more (1mg vs 0mg per 100g) — a difference of 1mg. Walnuts is the stronger source of vitamin C here.
- Vitamin a: Walnuts has more (1µg vs 0µg per 100g) — a difference of 1µg. Walnuts is the stronger source of vitamin A here.
- Selenium: Walnuts has more (5µg vs 4µg per 100g) — a difference of 1µg. Walnuts is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Almonds | % DV | Walnuts | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Almonds is the lower-calorie option at 579 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Walnuts has fewer carbs at 13.7g per 100g.
Both almonds and walnuts can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Almonds or Walnuts?
Almonds has 579 calories per 100g while Walnuts has 654 calories per 100g. Walnuts is higher in calories by 75 kcal per 100g.
Which has more protein, Almonds or Walnuts?
Almonds contains 21.1g of protein per 100g. Walnuts contains 15.2g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Walnuts?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Walnuts has 654 kcal, 15.2g protein, 13.7g carbs and 65.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Almonds or Walnuts?
Almonds contains 12.5g of fibre per 100g, and Walnuts contains 6.7g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Walnuts?
A typical a handful of almonds (28g) is around 162 calories. A typical a handful of walnuts (28g) is around 183 calories — a difference of 21 kcal per serving in favour of almonds.
Can I substitute Almonds for Walnuts in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).