Calorie comparison
Flax Seeds vs Walnuts
Per 100 grams, flax seeds is the lighter choice by 120 calories, while flax seeds 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 | Flax Seeds | Walnuts |
|---|---|---|
| Calories | 534 | 654 |
| Protein | 18 g | 15 g |
| Carbs | 29 g | 14 g |
| Fat | 42 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
🌱 Flax Seeds
1 tbsp (10 g)
53 cal
1.8 g protein · 2.9 g carbs · 4.2 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, flax seeds or walnuts?
Per 100 g, flax seeds has 534 calories and walnuts has 654. Flax Seeds is lower in calories.
Which has more protein, flax seeds or walnuts?
Flax Seeds has 18 g of protein per 100 g; walnuts has 15 g. Flax Seeds wins on protein.
Is flax seeds 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 flax seeds — but portion size matters more than which food you pick.
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