Which Nut Offers More Healthy Fats, Fiber, and Protein?

“Walnuts have a significantly higher omega-3 content than almonds,” Bryan Quoc Le, food scientist, told Health. “Walnuts are rich in polyunsaturated fatty acids (PUFAs), particularly linoleic acid and alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plant sources. In contrast, almonds contain very little omega-3 fatty acids, as they are primarily rich in monounsaturated fatty acids,” added Le.

Walnuts contain around 2.38 grams of ALA per ounce, while an ounce of almonds contains just a trace of this healthy fat. ALA also has powerful anti-inflammatory effects, and studies show that eating more ALA-rich foods, like walnuts, may help lower the risk of heart disease.

“ALA acts as an antioxidant and provides anti-inflammatory benefits for heart health and brain health,” Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian and certified diabetes educator, told Health.

“Almonds contain higher amounts of both protein and fiber compared to walnuts,” said Le. An ounce of almonds contains 3.5 grams of fiber and 6.1 grams of protein, while the same serving of walnuts contains 2 grams of fiber and 4 grams of protein.

The higher content of protein and fiber in almonds makes them a more filling choice. Protein and fiber help you feel full by slowing digestion and stimulating the release of satiety hormones.

Choosing foods that provide both fiber and protein can help support healthy weight management and blood sugar management. 

Eating almonds and walnuts could support cardiovascular health and boost your antioxidant intake.

“The high content of ALA, along with polyphenols and phytosterols, found in walnuts contributes to reducing inflammation, improving blood vessel function, lowering LDL cholesterol, and reducing blood pressure,” Le explained. “These effects collectively support cardiovascular health by maintaining healthy arteries and reducing oxidative stress,” he said.

Routhenstein added that walnuts are a rich source of L-arginine, an amino acid that protects heart health by promoting healthy blood flow.

Almonds are also high in nutrients that protect heart health. “Almonds are a rich source of vitamin E, which protects cells from oxidative stress and LDL oxidation,” said Routhenstein. Studies show that people who eat more vitamin E-rich foods, like almonds, have a lower risk of developing heart disease.

Even though nuts are high in calories, they’re a good source of satiating nutrients, like protein and fiber. Research shows that eating more nuts is beneficial for weight control and that nut-rich diets may help prevent long-term weight gain.

Almonds are higher in protein and fiber than walnuts, making them a better choice for weight management. 

However, either nut can fit into a balanced, nutritious diet and can support weight control when portioned mindfully.

Walnuts and almonds are both nutritious nuts, but, because they offer different benefits, you may want to reach for one over the other, depending on your goals. 

For heart health: Walnuts
When it comes to heart health, walnuts stand out due to their high content of ALA, an omega-3 fat linked to lower inflammation and better heart health. Eating walnuts regularly may help reduce heart disease risk factors, like high cholesterol.

For brain function: Both
Walnuts and almonds contain nutrients that benefit brain health, such as ALA and vitamin E, and plant compounds like polyphenols and phytosterols. These compounds reduce inflammation, improving blood vessel function, and support healthy blood flow, which benefits brain health.

For weight loss: Almonds
Almonds are slightly lower in calories and pack more protein and fiber than almonds. Protein and fiber help you feel full after eating, which can support weight management.

For muscle recovery: Almonds
Almonds are higher in protein and magnesium than walnuts, both of which are key for muscle recovery. Consider snacking on some almonds for a quick, yet nutritious post-workout snack.

For balanced nutrition: Both
Including almonds and walnuts in your diet will increase your intake of nutrients like fiber, protein, magnesium, and vitamin E, all of which are essential for overall health. 

To boost your intake of essential nutrients and lower your risk of chronic disease, it’s recommended to consume 30 grams, or about a handful, of nuts per day.

Here are some expert-approved ways to boost your intake of almonds and walnuts:

• Enjoy them in yogurt and oatmeal: Le recommends sprinkling almonds into yogurt, oatmeal, or salads for crunch, vitamin E, and magnesium.
• Use them as a salad topper: “Adding nuts as a salad topping is another excellent option, enhancing both flavor and texture while increasing your intake of protein and heart-healthy fats,” said Le.
• Stock up on almond or walnut butter: Routhenstein loves using natural nut butters to make salad dressings and marinades and using them as a dip for fruit. 
• Blend them into smoothies: Le blends nuts into smoothies to create a creamy texture while adding a dose of fiber, protein, healthy fats, vitamins, and minerals. 
• Enjoy them as a snack: Almonds and walnuts make a perfect snack choice, providing filling nutrients like fiber and protein. Pair nuts with a piece of fresh fruit for an easy and portable snack.

Almonds and walnuts both offer significant health benefits, but there are nutritional differences between the two.

Walnuts are higher in anti-inflammatory omega-3 fats, while almonds are a better source of filling fiber and protein.

For the most benefits, it’s best to include both in a healthy, well-rounded diet.