Almonds vs walnuts: calories and protein
Calories, protein, carbs and fat in almonds and walnuts, side by side.
| Per portion | Almonds100 g | Walnuts100 g |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21 g | 15 g |
| Carbs | 22 g | 14 g |
| Fat | 50 g | 65 g |
| Fiber | 13 g | 7 g |
| Sugar | 4 g | 3 g |
| Saturated fat | 4 g | 6 g |
| Sodium | 1 mg | 2 mg |
- Fewer calories: almonds (75 kcal less)
- More protein: almonds (6 g more)
| Per portion | Almonds1 oz, about 23 almonds (28.35 g) | Walnuts1 oz, about 14 halves (28.35 g) |
|---|---|---|
| Calories | 164 kcal | 185 kcal |
| Protein | 6 g | 4 g |
| Carbs | 6 g | 4 g |
| Fat | 14 g | 18 g |
| Fiber | 4 g | 2 g |
| Sugar | 1 g | 1 g |
| Saturated fat | 1 g | 2 g |
| Sodium | 0 mg | 1 mg |
- Fewer calories: almonds (21 kcal less)
- More protein: almonds (2 g more)
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central.
