Nuts are packed with flavor and nutrients. Adding a handful of almonds or walnuts to your day is an easy way to get a little more fiber, protein, and heart-healthy fats.
But if you have to choose between almonds and walnuts, which is healthier than the other?
“Walnuts and almonds are both very healthy ingredients in your diet,” says Natalie Rizzo, registered dietitian and TODAY.com’s nutrition editor. So choosing the healthiest nuts is somewhat subjective and depends on your personal preferences and health goals, Rizzo explains.
Almonds and walnuts are both rich in many healthy nutrients and may benefit your gut health, heart health, and brain health. Here’s how to decide which nut makes more sense in your diet, or if it’s worth incorporating both into your day.
almond nutrition
1 ounce of unsalted almonds contains:
- 160 calories
- 6 grams of protein
- 14 grams of fat
- 6 grams of carbohydrates
- 4 grams of dietary fiber
- Vitamin E 7 mg
- Magnesium 77 mg
Walnut nutrition
in 1 oz. walnutI get the following result:
- 185 calories
- 4 grams of protein
- 18.5 grams of fat
- 4 grams of carbohydrates
- 2 grams of dietary fiber
- Magnesium 45 mg
Comparison of almonds and walnuts: benefits
protein
Almonds and walnuts both contain plant-based protein, which can help you stay full. Protein also supports muscle building and repair and many other body processes.
“Almonds are an excellent source of protein, containing 6 grams per ounce, making them a great healthy snack to keep you feeling full between meals or to have after a workout for muscle recovery. ” Rizzo explains.
Almonds provide 6 grams of protein and 160 calories per serving, while walnuts provide just over 4 grams of protein with 185 calories. These numbers are very similar. However, if you’re watching your protein and calorie intake, almonds have a slight advantage.
“Walnuts have slightly more calories and lower protein per ounce than almonds, so we recommend almonds for weight loss,” says Rizzo.
fiber
Almonds and walnuts both provide a bit of fiber, which aids in digestion and heart health. Fiber also helps stabilize blood sugar and cholesterol levels, and can help you feel fuller after meals.
One ounce of unsalted almonds contains 4 grams of fiber, and one ounce of walnuts contains about 2 grams of fiber. Considering we should all aim to eat at least 25 grams of fiber a day, eating a handful of almonds or walnuts can go a little bit towards achieving that goal. Masu.
However, almonds contain about twice as much dietary fiber as walnuts. So, if fiber is one of your main concerns in your diet, almonds are a great choice.
healthy fats
Almonds and walnuts both contain heart- and brain-healthy fatty acids, and this is where walnuts really shine.
“Walnuts are especially high in omega-3s, which are beneficial for the heart and brain,” says Rizzo. These compounds also have anti-inflammatory properties that lower blood pressure.
“There are numerous studies linking eating walnuts to brain health, especially in people who are at risk for cognitive decline,” Rizzo added. So it’s probably no surprise that so many neurologists tell TODAY.com that they eat walnuts for breakfast. For example, I often add walnuts to Greek yogurt or my antioxidant-rich morning smoothie.
If you’re looking for a food that supports brain health, walnuts are a great choice.
Other nutrients
In addition to fiber, protein, and fat, both nuts contain a variety of healthy nutrients.
For example, almonds are rich in vitamin E (an antioxidant that supports skin health) and magnesium, which supports heart health, Rizzo says. Almonds and walnuts are both rich in the amino acid L-arginine, which has additional benefits for heart health.
Additionally, walnuts contain prebiotic compounds that support beneficial bacteria in the intestines and the overall gut microbiome.
Which is healthier: almonds or walnuts?
Both almonds and walnuts are healthy foods rich in beneficial nutrients. Both are excellent plant sources of protein, fiber, fat, and other vitamins and minerals that support gut health, heart health, brain health, and more.
Which is healthier: almonds or walnuts? It depends on your specific dietary goals, Rizzo explains.
For those who primarily focus on protein and fiber intake, or those seeking weight loss, almonds are a better choice. It provides more satisfying protein and satiating fiber with slightly fewer calories.
However, if you don’t really care about calories or are interested in supporting brain health and cognition, walnuts are probably a better option.
Either way, you’ll be adding healthy foods to your diet. And of course, you don’t necessarily have to choose one over the other. Try adding both to homemade trail mix, granola, overnight oats, or yogurt bowls for a healthy, filling meal.
