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 in your diet.
But, if you have to choose between almonds and walnuts, is one healthier than the other?
“Both walnuts and almonds are a very healthy part of the diet,” says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. That means choosing the healthiest nut is somewhat subjective, Rizzo explains, and depends on your individual preferences and health goals.
Almonds and walnuts both contain good amounts of many healthy nutrients, with potential benefits for your gut health, heart health and brain health. Here’s how to decide which nut makes more sense in your diet — or if both deserve a place in your day.
Almonds nutrition
In a 1-ounce serving of unsalted almonds, you’ll find:
- 160 calories
- 6 grams protein
- 14 grams fat
- 6 grams carbohydrates
- 4 grams fiber
- 7 milligrams vitamin E
- 77 milligrams of magnesium
Walnuts nutrition
In an ounce of walnuts, you’ll get:
- 185 calories
- 4 grams protein
- 18.5 grams fat
- 4 grams carbohydrates
- 2 grams fiber
- 45 milligrams magnesium
Almonds vs. walnuts: Benefits
Protein
Almonds and walnuts both contain plant-based protein, which helps keep you feeling full. Protein also supports muscle building and repair, as well as many other bodily processes.
“Almonds are a good source of protein, with 6 grams in each ounce, so they are a healthy snack to keep you full in between meals or to eat after a workout for muscle recovery,” Rizzo explains.
While almonds provide 6 grams of protein and 160 calories per serving, walnuts will give you a little over 4 grams of protein for 185 calories. Those numbers are quite similar. But if you’re keeping an eye on your protein and calorie intake, almonds have a slight edge.
“Per ounce, walnuts are slightly higher in calories and lower in protein than almonds,” Rizzo says, “so I suggest almonds for weight loss efforts.”
Fiber
Both almonds and walnuts provide a small boost of dietary fiber, which aids in digestion, as well as heart health. Fiber can also help keep your blood sugar and cholesterol levels steady, and it can help you feel more full after your meals.
A 1-ounce serving of unsalted almonds provides 4 grams of fiber while an ounce of walnuts will give you about 2 grams. Considering that we should all be aiming for at least 25 grams of fiber in a day, a handful of almonds or walnuts can give you a little lift to help you reach that goal.
But almonds do have about twice the amount of fiber as walnuts. So if fiber is one of your primary dietary concerns, almonds win out.
Healthy fats
While almonds and walnuts both contain heart- and brain-healthy fatty acids, this is where walnuts really excel.
“Walnuts are particularly high in omega-3s and are beneficial for the heart and brain,” Rizzo says. These compounds also have anti-inflammatory effects that can help keep blood pressure in check.
“There is abundant research linking eating walnuts to brain health, especially in those who are at risk for cognitive decline,” Rizzo adds. For that reason, it’s probably no surprise that so many neurologists have told TODAY.com they eat walnuts in their breakfasts. They frequently add walnuts to Greek yogurt or an antioxidant-rich morning smoothie, for instance.
If you’re after foods to support brain health, walnuts are an excellent choice.
Other nutrients
In addition to fiber, protein and fats, both nuts are packed with a variety of healthy nutrients.
For instance, almonds contain good amounts of vitamin E (an antioxidant that supports skin health) as well as magnesium, which has benefits for heart health, Rizzo says. Both almonds and walnuts are rich in the amino acid L-arginine, which further adds to their heart-health benefits.
Additionally, walnuts contain prebiotic compounds, which support the beneficial bacteria in your gut and your overall gut microbiome.
Are almonds or walnuts healthier?
Both almonds and walnuts are healthy foods that can provide plenty of beneficial nutrients. They’re both good plant sources of protein, fiber, fats and other vitamins and minerals that support your gut health, heart health, brain health and more.
Are almonds or walnuts healthier? It depends on your specific dietary goals, Rizzo explains.
For those who are primarily concerned with protein and fiber intake or pursuing weight loss, almonds are a better choice. They’ll provide more of that satisfying protein and filling fiber for slightly fewer calories.
However, if calories aren’t a major concern for you, or you’re more interested in supporting your brain health and cognition, walnuts will probably be a better option.
Either way, though, you’ll be adding a healthy food to your diet. And, of course, you don’t necessarily have to choose one or the other. Try adding both to a homemade trail mix, granola, overnight oats or yogurt bowl for a healthy, filling meal.
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