Walnut vs Almond: Which Nut Should You Eat Daily?

Nut vs Nut

Walnut vs Almond: Which Nut Should You Eat Daily?

Akhrot or badam? Taste, nutrition, soaking and portions – made simple.

NUTTB | nuttb.com | Healthy Snacks from Kerala

Short answer: Neither nut is simply better – they do different jobs. Almonds are crunchy, mild and a good everyday source of vitamin E, protein and fibre. Walnuts are softer and are one of the few nuts that give plant omega-3 (ALA). For most families, a small daily handful that mixes 5–6 almonds with 2–4 walnut halves gives you the best of both.

Walnut vs almond at a glance

What makes almonds special

Almonds are the nut most Indian homes already trust. Their firm crunch keeps them interesting as a snack, and their mild taste works in both sweet and savoury cooking – from badam milk to rich kurma gravies. Nutritionally, almonds are known for vitamin E, plant protein and fibre, which is why many families like starting the day with a few soaked almonds. They also travel well: a small box of almonds survives a long bus ride or a school bag without fuss.

What makes walnuts special

Walnuts look a little like a tiny brain, and their nutrition story is different from almonds. They are one of the few nuts that naturally contain ALA, a plant form of omega-3 fat, along with polyphenols found mainly in the thin papery skin. Light-coloured kernels such as Chile walnuts taste buttery and less bitter, which makes them easier for children and first-time walnut eaters. The flip side: those delicate oils mean walnuts need more care in storage.

So which one should you choose?

• Want a reliable everyday crunch? Choose almonds.
• Want more variety in the healthy fats you eat? Add walnuts.
• Cooking Kerala or North Indian sweets? Almonds usually fit better.
• Making oats, salads or baking? Walnuts shine here.
• Best plan for most homes: keep both and mix a small handful.

How to prepare them: simple steps

Soaked almonds

1. Rinse 5–8 almonds in clean water.
2. Soak in a small cup of water overnight (6–8 hours).
3. Drain in the morning, peel if you like, and eat fresh. Do not keep soaked almonds at room temperature all day.

Walnuts

1. Take 2–4 halves. If you find them slightly bitter, soak for 2–4 hours.
2. For a toasty taste, dry-roast on a low flame for 3–4 minutes, stirring often.
3. Cool fully before storing, or sprinkle straight onto oats, curd or salad.

Daily portion guide

A small handful of nuts – roughly 20–30 g in total – is a common everyday amount for adults. That could be 6 almonds + 3 walnut halves, or almonds on some days and walnuts on others. Children can have about half an adult portion, chopped or ground. Nuts are energy-dense, so count them as part of your day’s food rather than an extra on top of a heavy snack.

Storage tips for hot, humid Kerala weather

• Always use an airtight glass or food-grade jar and a dry spoon.
• Keep almonds on a cool, dark shelf away from the stove.
• Move opened walnuts to the fridge, especially in monsoon months.
• Smell before eating: a sharp, paint-like or very bitter smell means the oils have gone rancid – discard.
• Let chilled jars reach room temperature before opening so moisture does not form inside.

From the Nuttb pantry

Nuttb Premium Chile Walnuts

Light, buttery kernels that are gentle on bitterness – great for oats and baking.

Shop on nuttb.com – from ₹370

Nuttb Premium Almond – Handpicked Whole Badam

Whole almonds in a resealable jar, ideal for overnight soaking.

Shop on nuttb.com – from ₹420

Nuttb Premium Almonds 350g

A bigger everyday pack for families who eat almonds daily.

Shop on nuttb.com – from ₹639

Frequently asked questions

Is walnut better than almond?

Not overall. Walnuts give plant omega-3, while almonds give more vitamin E and a firmer crunch. Eating both gives more variety.

Can I eat almonds and walnuts together?

Yes. Many families mix 5–6 almonds with 2–3 walnut halves as one small daily handful.

How many walnuts can I eat per day?

About 2–4 halves (1–2 whole walnuts) is a common everyday amount for adults, as part of a total handful of nuts.

Should walnuts be soaked like almonds?

It is optional. A 2–4 hour soak can soften the texture and reduce bitterness, but walnuts can also be eaten as they are.

Which is better for kids, walnut or almond?

Both can suit children when chopped small or ground. Whole nuts are a choking risk for young children, so always serve them crushed or as powder.

Why do my walnuts taste bitter or smell strange?

Some bitterness comes from the skin, but a sharp or paint-like smell means the oils have turned rancid. Store opened walnuts in the fridge to prevent this.

Keep reading on the Nuttb blog

• Soaked almonds vs raw almonds: how many per day?
• Chile walnuts guide: benefits, uses and storage

This article is general food information, not medical advice. If you have a health condition, allergy or special diet, please consult your doctor or dietitian. Always check the current pack label for ingredients and allergen details.