Per 100 g, Almonds has 579 calories and 21.2 g of protein, while Walnuts has 654 calories and 15.2 g. Almonds is the lighter choice, 75 kcal fewer per 100 g. Almonds carries more protein, 6 g more per 100 g.
| Per 100 g | Almonds | Walnuts |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21.2 g | 15.2 g |
| Carbs | 21.6 g | 13.7 g |
| Fat | 49.9 g | 65.2 g |
| Fiber | 12.5 g | 6.7 g |
Almonds wins on both: fewer calories and more protein per 100 g.
Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.
Per 100 g, Almonds has 579 calories and Walnuts has 654. Almonds is lower by 75 kcal. Compare per 100 g first, then scale to your actual portion.
Per 100 g, Almonds has 21.2 g of protein and Walnuts has 15.2 g. Almonds has 6 g more.
Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.
Both foods come from USDA FoodData Central (SR Legacy): FDC ID 170567 for Almonds and 170187 for Walnuts, taken per 100 g so the comparison is like-for-like.
Snap a photo of Almonds or Walnuts in Joules and the calories and macros are logged for you — from the same USDA data.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 170567 · FDC ID 170187 (SR Legacy), per 100 g. Both entries are compared on the same basis.
