Almonds and walnuts are the two most popular tree nuts for snacking, baking and topping just about anything, and while they’re often used interchangeably, their nutrition profiles pull in genuinely different directions.
| Nutrient | Almonds | Walnuts |
|---|---|---|
| Calories | 622 kcal | 730 kcal |
| Protein | 26.2 g ✓ | 14.6 g |
| Total Carbohydrate | 16.2 g | 10.9 g |
| Dietary Fiber | 9.27 g ✓ | 5.21 g |
| Total Sugars | 4.4 g | 0 g ✓ |
| Total Fat | 50.2 g | 69.7 g |
| Saturated Fat | 3.78 g ✓ | 6.05 g |
| Sodium | 0.89 mg | 0 mg ✓ |
Notable compounds in each
When to choose each
Reach for almonds when protein and fibre are the priority, or when you want a lighter, crunchier bite — they’re also the better choice if you’re watching saturated fat closely. Reach for walnuts for their standout omega-3 content (the plant-based ALA form) and ellagic acid, a polyphenol not found in meaningful amounts in almonds; their softer, oilier texture also suits baking and richer dishes better. Both are calorie-dense, so portion size matters more than which one you pick.
Common questions
Which is better for heart health? Both are genuinely good choices — both are linked to heart health in the research, largely through their unsaturated fat content. Walnuts have a specific edge on omega-3s; almonds have a slight edge on fibre and protein. Neither is the wrong choice.
Can I substitute one for the other in a recipe? Usually, yes, though texture and flavour differ — almonds are firmer and milder, walnuts are softer and more bitter-edged. In baking they’re often interchangeable by weight; for snacking, it comes down to preference.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.