Almonds vs Walnuts
Per 100 g, almonds gives 21 g protein for 579 calories, while walnuts gives 15 g for 654. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Almonds | Walnuts |
|---|---|---|
| Protein | 21 g | 15 g |
| Calories | 579 | 654 |
| Carbs | 22 g | 14 g |
| Fats | 50 g | 65 g |
| Protein density | 15% | 9% |
Which should you pick?
- Cutting or high-protein dieting: Almonds — more protein per calorie.
- Bulking or hard training days: Walnuts packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Walnuts at 14 g per 100 g.
- Lowest fat: Almonds at 50 g per 100 g.
Frequently asked questions
- Which has more protein, almonds or walnuts?
- Almonds has more protein — 21 g per 100 g versus 15 g.
- Which is lower in calories?
- Almonds is lighter at 579 kcal per 100 g, compared with 654 kcal.
- Which is better for cutting?
- Almonds — about 15% of its calories come from protein, versus 9% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap almonds for walnuts in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.