Are almonds or walnuts healthier? Dietitian reveals which is best for weight loss and protein

When it comes to healthy snacking, both almonds and walnuts are excellent options. They are rich in healthy fats, fiber, vitamins, and minerals, making them popular choices among those looking to boost their overall health.  

However, when considering weight loss and protein content, each nut has its unique benefits. So, let’s explore which nut might be best suited for your diet goals. 

Almonds are a clear winner when it comes to protein content. Per ounce (about 23 almonds), there are approximately 6 grams of protein. Protein is crucial for building and repairing muscles, keeping you feeling full, and supporting a healthy metabolism.  

On the other hand, walnuts contain about 4 grams of protein per ounce (14 walnut halves). While walnuts are slightly lower in protein than almonds, they still provide a decent amount, especially when you’re pairing them with other protein sources like Greek yogurt or adding them to a protein-rich salad. 

When it comes to weight loss, the type of fat and the feeling of fullness (satiety) play a significant role in helping to curb overeating. Both almonds and walnuts are packed with healthy fats, but the composition of fats in each nut is different. 

Almonds are high in monounsaturated fats, which are considered heart-healthy fats. These fats help reduce inflammation, improve cholesterol levels, and support overall cardiovascular health. 

Almonds are also high in fiber, which plays a critical role in weight loss by promoting feelings of fullness. Fiber slows down digestion, so you feel satisfied for longer, preventing you from reaching for unhealthy snacks between meals. 

While both nuts offer healthy fats, walnuts' omega-3s give them an edge when it comes to supporting brain health, reducing inflammation, and promoting fat burning. So, if your weight loss strategy involves boosting metabolism, walnuts might be the better choice. 

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