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Almonds vs Walnuts
Gram for calorie, Almonds carries more protein per kcal than Walnuts — 2.2 g protein for 73 kcal against 2.2 g for 101 kcal. For fat loss, where protein-per-calorie matters most, Almonds is the better lever. For muscle gain the two deliver essentially the same protein per serving, so pick whichever you'll actually eat consistently. On cost, Almonds is the cheaper way to hit a protein target — ₹90.9 per 20 g protein versus ₹136.4. Neither is "bad" — Almonds is a nut & seed item and Walnuts is a nut & seed item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Almonds | Walnuts |
|---|---|---|
| Serving | 10 almonds (12 g) | 2 whole (15 g kernels) |
| Calories | 73 | 101 |
| Protein g | 2.2 | 2.2 |
| Carbs g | 0.4 | 1.5 |
| Fat g | 7 | 9.6 |
| Cost per serving | ₹10 | ₹15 |
| Best for muscle gain | ||
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Almonds or Walnuts?
- Almonds has 2.2 g protein per serving; Walnuts has 2.2 g. They're essentially tied.
- Which is better for fat loss?
- Almonds carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Almonds is the cheaper source of protein between the two, at current Indian retail prices.