Calorie comparison
Almond Butter vs Walnuts
Per 100 grams, almond butter is the lighter choice by 40 calories, while almond butter delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almond Butter | Walnuts |
|---|---|---|
| Calories | 614 | 654 |
| Protein | 21 g | 15 g |
| Carbs | 19 g | 14 g |
| Fat | 56 g | 65 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almond Butter
2 tbsp (32 g)
196 cal
6.7 g protein · 6.1 g carbs · 17.9 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, almond butter or walnuts?
Per 100 g, almond butter has 614 calories and walnuts has 654. Almond Butter is lower in calories.
Which has more protein, almond butter or walnuts?
Almond Butter has 21 g of protein per 100 g; walnuts has 15 g. Almond Butter wins on protein.
Is almond butter or walnuts better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward almond butter — but portion size matters more than which food you pick.
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