Almonds vs. Walnuts: Which Nut is Healthier? Expert Recommendations

Walnuts and almonds are nutritious snack options that offer fiber,protein,and healthy fats. Although both are good options to include in your diet, there are some differences in nutritional values. Below is a comparison of the two to help you decide which may be better for your health goals. 

## Walnuts vs. Almonds: Nutritional Comparison

Nutrition Information for 30 grams of almonds,according to the USDA:

• Calories: 175
• Protein: 6.42
• Fat: 15.3
• Carbohydrates: 6 grams
• Fiber: 3.24
• Calcium: 76.2 mg
• Magnesium: 77.4 mg

Nutrition information for 30 grams of walnuts, according to the USDA:

• Calories: 204
• Protein: 4.38
• Fat: 20.9
• Carbohydrates: 3.27 grams
• Fiber: 1.56
• Calcium: 26.4 mg
• Magnesium: 42.6 mg

## Nutritional Benefits of Almonds

Nuts are a great choice if you’re looking to add more plant-based proteins to your diet. “and compared to other nuts, almonds’ claim to fame is their higher protein, fiber, vitamin E, and magnesium content,” says Dawn Jackson Blatner, a Registered Dietitian Nutritionist (RDN) and NOW wellness expert. “Protein and fiber are great for increasing feelings of fullness,” Blatner says. “Magnesium is a nutrient that about 50% of us don’t eat enough of,so almonds can help fill that gap.”