| Measure | Almonds | Walnuts |
|---|---|---|
| Typical serving | 1 oz (28 g) | 1 oz (28 g) |
| Protein per serving | 5.9 g | 4.3 g |
| Protein per 100 g | 21.2 g | 15.2 g |
| Calories per serving | 162 kcal | 183 kcal |
| Protein density | 15% of calories | 9% of calories |
| Share of 50 g Daily Value | 12% | 9% |
| Protein quality | Incomplete | Incomplete |
| Category | Nuts | Nuts |
Compare foods · Almonds · Walnuts
Protein comparison
Almonds vs Walnuts: which has more protein?
Almonds gives you 5.9 g of protein per 1 oz; walnuts gives you 4.3 g per 1 oz. On equal weight it is 21.2 g against 15.2 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Almonds has more protein on equal weight: 21.2 g per 100 g against walnuts's 15.2 g, a lead of 6 g. Per typical serving, almonds delivers 5.9 g (1 oz) to walnuts's 4.3 g (1 oz), a difference of 1.6 g.
For the full breakdown of each food, see the protein in almonds and protein in walnuts pages, each with its USDA FoodData Central record id.
Quick answers
Almonds vs Walnuts FAQ
Which has more protein, almonds or walnuts?
Almonds has more protein per 100 g: 21.2 g against 15.2 g. Per typical serving, almonds provides 5.9 g (1 oz) and walnuts provides 4.3 g (1 oz).
Is almonds or walnuts more protein-dense?
Almonds is the more protein-dense of the two: about 15% of its calories come from protein, against 9% for walnuts.
Are almonds and walnuts complete proteins?
No. Neither almonds nor walnuts is a complete protein on its own; pairing them with other protein sources across the day covers the full range of essential amino acids.
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