Walnuts vs Almond Butter
Per 100 g, walnuts gives 15 g protein for 654 calories, while almond butter gives 21 g for 614. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Walnuts | Almond Butter |
|---|---|---|
| Protein | 15 g | 21 g |
| Calories | 654 | 614 |
| Carbs | 14 g | 19 g |
| Fats | 65 g | 56 g |
| Protein density | 9% | 14% |
Which should you pick?
- Cutting or high-protein dieting: Almond Butter — 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: Almond Butter at 56 g per 100 g.
Frequently asked questions
- Which has more protein, walnuts or almond butter?
- Almond Butter has more protein — 21 g per 100 g versus 15 g.
- Which is lower in calories?
- Almond Butter is lighter at 614 kcal per 100 g, compared with 654 kcal.
- Which is better for cutting?
- Almond Butter — about 14% 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 walnuts for almond butter 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.