Egg vs Walnuts: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Egg is generally healthier
Egg comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (155 vs 654), more protein (13g vs 9g), less sugar (1.1g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Egg
155 kcal
More Protein
Egg
13g
More Fiber
Walnuts
6.7g
Less Sugar
Egg
1.1g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Egg
Walnuts
Diet Compatibility
Egg
Walnuts
When to Choose Egg
- ✓Lower in calories (155 vs 654)
- ✓Higher in protein (13g vs 9g)
- ✓Lower in carbs (1.1g vs 14g)
- ✓Less sugar (1.1g vs 2.6g)
Common Uses
When to Choose Walnuts
- ✓More fiber (6.7g vs 0g)
- ✓Lower sodium (2mg vs 124mg)
Common Uses
Egg vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 155 for Egg, a difference of 499 calories. On the protein front, Egg delivers more with 13g per 100g versus 9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Egg and Walnuts tell different nutritional stories. Egg provides 1.1g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g fiber. The higher fiber content in Walnuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Egg contains 1.1g while Walnuts has 2.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Egg is the lower-calorie choice at 155 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Egg provides more protein (13g/100g), supporting muscle repair and growth.
- For sustained energy: Walnuts offers more fiber (6.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Egg or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Egg with 155 kcal. That's a difference of 499 calories per 100g serving.
Is Egg healthier than Walnuts?
Based on our nutritional analysis, Egg is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Egg has 155 calories, 13g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Egg and Walnuts?
Egg has more protein with 13g per 100g, compared to Walnuts with 9g. Egg provides 4.0g more protein per 100g serving.
Which is better for weight loss, Egg or Walnuts?
For weight loss, Egg is the better choice with only 155 calories per 100g compared to 654 calories in Walnuts. Walnuts also offers 6.7g of fiber per 100g, which helps you feel fuller longer.
Does Egg or Walnuts have fewer carbs?
Egg has fewer carbs with 1.1g per 100g, compared to Walnuts with 14g. If you're following a low-carb diet, Egg is the better option with 12.9g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.