· By ODM Masala
Walnuts vs Almonds: Which Nut Is Better for You?
Quick answer: Neither nut is universally "healthier" — walnuts have the edge for heart health thanks to plant-based omega-3 fats, while almonds win on protein, calcium, and vitamin E. Most home cooks are best off eating a small daily handful of both, rotated through the week.
Also known as: Walnuts are called akhrot in Hindi, and almonds are called badam. Both are dry fruits (dry fruit being the common Indian term for nuts) that show up everywhere from festive mithai to a simple morning snack.
It's the classic dry-fruit dilemma at the kirana store: reach for the wrinkly brown akhrot or the smooth tan badam? Both are genuinely good additions to an Indian diet, but they aren't interchangeable — each brings something different to the table. Here's how they actually compare.
Walnuts vs Almonds: Nutrition Compared
Approximate values per 28g (a small handful) — figures are commonly cited averages and can vary slightly by source and variety:
| Nutrient | Walnuts (Akhrot) | Almonds (Badam) |
|---|---|---|
| Calories | ~185 kcal | ~160 kcal |
| Protein | ~4.3g | ~6g |
| Healthy fats | Higher in omega-3 (ALA) | Higher in monounsaturated fat |
| Calcium | Lower | Higher |
| Vitamin E | Lower | Higher |
| Fibre | ~1.9g | ~3.5g |
Where Walnuts (Akhrot) Win
Walnuts are one of the few plant foods with a meaningful amount of omega-3 fatty acids (in the ALA form), which is why they're often recommended as part of a heart-friendly diet. Their soft, buttery texture also makes them a favourite in Indian desserts — think ODM Walnuts (Akhrot) folded into halwa or laddoo.
- Richer in plant-based omega-3 fats
- Softer texture, blends well into halwa, chutneys, and baked goods
- A good pre-workout or evening snack when eaten in moderation
Where Almonds (Badam) Win
Almonds edge ahead on protein, calcium, and vitamin E, which supports skin health. Their firm crunch also makes them more versatile — soaked and peeled for the classic badam milk, slivered over kheer, or eaten whole as a mid-day snack. ODM Almonds (Badam) are handpicked, whole kernels with no added colours or coatings.
- Higher protein and calcium content
- More vitamin E per serving
- Firm, crunchy texture — great for snacking as-is
How Many Should You Eat a Day?
Both are calorie-dense, so portion matters more than the choice between them. A small daily handful (roughly 4-5 walnut halves or 8-10 almonds) is a reasonable amount for most healthy adults as part of a balanced diet. There's no need to pick just one — many Indian households rotate walnuts, almonds, cashews, and pistachios through the week for variety.
How to Buy and Store Both
Whichever you choose, quality matters as much as the nutrition label. Look for kernels that are whole (not overly broken), free of rancid or musty smell, and without any oily coating or added polish. Store both walnuts and almonds in an airtight container away from heat and sunlight — their natural oils can turn rancid faster in humid Indian kitchens if left in an open jar. ODM's dry fruits are handpicked and hand-sorted, with no artificial colours, fillers, or preservatives.
FAQ
Is akhrot or badam better for the brain?
Walnuts are often associated with brain health because of their omega-3 content, but almonds also contribute useful nutrients like vitamin E. Neither is a substitute for an overall balanced diet.
Can I eat walnuts and almonds together every day?
Yes, a small mixed handful of both is a common and reasonable habit for most healthy adults, as long as total portion size stays moderate.
Which is better for weight management, walnuts or almonds?
Almonds are slightly lower in calories per serving and higher in fibre, which can help with satiety, but portion control matters more than the specific nut you choose.
Whichever one you reach for first, a good dry fruit starts with good sourcing — if you haven't tried them yet, ODM's handpicked Badam and Akhrot are worth keeping in the same jar.