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Walnut/Almond Calories
Healthy fats, protein, magnesium, vitamin E, antioxidants
CALORIES
GI
POTASSIUM
FIBER
Walnut/Almond Nutrition Facts
Selected: 100 g
635
KCAL / 100G
Carbs
13.5g
· 9%
Protein
17.5g
· 11%
Fat
56.5g
· 80%
Fiber
8.5g
Walnut/Almond Vitamins & Minerals
Vitamins
Vitamin E
16.5mg · 110% DV
Biotin
16µg · 53% DV
B1
0.45mg · 38% DV
B2
0.35mg · 27% DV
Minerals
Manganese
3mg · 130% DV
Copper
1mg · 111% DV
Phosphorus
390mg · 56% DV
Magnesium
165mg · 39% DV
Walnut/Almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Walnut/Almond Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Walnut/Almond Contain Allergens?
Contains these allergens:
Which Diets Is Walnut/Almond Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Walnut/Almond Fat Profile
SATURATED
5.2g
MONOUNSATURATED
22.5g
POLYUNSATURATED
26.5g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Walnut/Almond
Walnut/Almond — Frequently Asked Questions
Which is better for satiety as a snack, walnuts or almonds?
Both can be filling because they provide fat, fibre, and protein. For longer-lasting satiety, they often work even better when paired with foods like yogurt, fruit, or oats.
Are walnuts or almonds better before or after a workout?
Large portions right before training may feel heavy because their fat content slows digestion. They are often better as a general snack or alongside a post-workout meal that also includes carbohydrate and protein.
Can you eat walnuts or almonds at night?
Yes, in moderate amounts they can fit into an evening snack. Eating a lot at night can make it easy to overshoot energy intake, and some people find nuts too heavy late in the day.
Is there a nutritional difference between raw and roasted walnuts or almonds?
Roasting improves flavour and texture, but prolonged high heat can reduce some heat-sensitive compounds and affect delicate fats. Salted roasted versions can also add a significant amount of sodium.
How should walnuts and almonds be stored?
Heat, light, and air can make nuts go rancid faster. Keep them in a sealed container in a cool, dry place, and use the fridge or freezer for longer storage.
How can you tell if walnuts or almonds have gone bad?
A sour, bitter, or paint-like smell is a common sign of rancidity. A noticeably bitter taste or softer-than-usual texture can also mean they are past their best.
Does soaking almonds actually make them healthier?
Soaking mainly changes texture and can make the skins easier to remove. It does not turn almonds into a dramatically more nutritious food for most people.
What foods pair well with walnuts or almonds?
They pair well with fruit for a simple snack and with yogurt for a more protein-rich option. They also work in salads, porridge, and grain dishes to add crunch and staying power.
Do walnuts and almonds cause weight gain?
No single food causes weight gain on its own; overall energy surplus does. Because nuts are energy-dense, large handfuls eaten casually can add up quickly, so portion awareness matters.
Who should be careful with walnuts and almonds?
Anyone with a tree nut allergy should avoid them, as even small amounts can trigger serious reactions. Whole nuts also need caution in young children and people with chewing or swallowing difficulties because of choking risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.