Per 100 g, Almonds have 579 kcal and Walnuts have 654 kcal. A typical serving of Almonds (10 pieces, 12 g) has 69 kcal and 2.5 g protein, and a typical serving of Walnuts (2 halves, 8 g) has 52 kcal and 1.2 g protein.
Better for weight loss
Almonds
Almonds have 579 kcal per 100 g against 654 kcal for Walnuts, so you get a bigger portion for the same calories.
More protein per calorie
Almonds
Almonds give 3.7 g protein per 100 kcal against 2.3 g for Walnuts (21.2 g vs 15.2 g per 100 g). Neither is a major protein source.
More fibre per calorie
Almonds
Almonds give 2.2 g fibre per 100 kcal against 1 g for Walnuts (12.5 g vs 6.7 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Almonds are the lighter pick. They also give more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Almonds | Walnuts |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21.2 g | 15.2 g |
| Carbohydrates | 21.6 g | 13.7 g |
| Fat | 49.9 g | 65.2 g |
| Fibre | 12.5 g | 6.7 g |
| Sugar | 4.4 g | 2.6 g |
| Sodium | 1 mg | 2 mg |
| Calcium | 269 mg | 98 mg |
| Iron | 3.7 mg | 2.9 mg |
| Potassium | 733 mg | 441 mg |
| Vitamin C | 0 mg | 1.3 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Almonds, 10 pieces (12 g)
69 kcal
2.5 g protein · 2.6 g carbs · 6 g fat · 1.5 g fibre
100 kcal = about 17 g
Full nutrition for Almonds →Walnuts, 2 halves (8 g)
52 kcal
1.2 g protein · 1.1 g carbs · 5.2 g fat · 0.5 g fibre
100 kcal = about 15 g
Full nutrition for Walnuts →Walnuts have more: 654 kcal per 100 g against 579 kcal. A typical serving of Almonds (10 pieces, 12 g) has 69 kcal and 2.5 g protein, and a typical serving of Walnuts (2 halves, 8 g) has 52 kcal and 1.2 g protein.
Almonds. Almonds have 579 kcal per 100 g against 654 kcal for Walnuts, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Almonds give 3.7 g protein per 100 kcal against 2.3 g for Walnuts (21.2 g vs 15.2 g per 100 g). Neither is a major protein source.
About 17 g of Almonds or 15 g of Walnuts gives you 100 kcal.
Get an Indian diet plan with your exact portions of almonds, walnuts and everything else you eat, built around your goal by NASM-certified Coach Himanshu.