Flaxseeds 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?
Flaxseeds is generally healthier
Flaxseeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (534 vs 654), more protein (18g vs 9g), more fiber (27g vs 6.7g), less sugar (1.6g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Flaxseeds
534 kcal
More Protein
Flaxseeds
18g
More Fiber
Flaxseeds
27g
Less Sugar
Flaxseeds
1.6g
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:
Flaxseeds
Walnuts
Diet Compatibility
Flaxseeds
Walnuts
When to Choose Flaxseeds
- ✓Lower in calories (534 vs 654)
- ✓Higher in protein (18g vs 9g)
- ✓More fiber (27g vs 6.7g)
- ✓Less sugar (1.6g vs 2.6g)
Common Uses
When to Choose Walnuts
- ✓Lower in carbs (14g vs 29g)
- ✓Lower sodium (2mg vs 30mg)
Common Uses
Flaxseeds vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 534 for Flaxseeds, a difference of 120 calories. On the protein front, Flaxseeds delivers more with 18g 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 Flaxseeds and Walnuts tell different nutritional stories. Flaxseeds provides 29g of carbohydrates, 42g of fat, and 27g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g fiber. The higher fiber content in Flaxseeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Flaxseeds contains 1.6g 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: Flaxseeds is the lower-calorie choice at 534 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Flaxseeds provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Flaxseeds offers more fiber (27g/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, Flaxseeds or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Flaxseeds with 534 kcal. That's a difference of 120 calories per 100g serving.
Is Flaxseeds healthier than Walnuts?
Based on our nutritional analysis, Flaxseeds is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Flaxseeds has 534 calories, 18g protein, and 27g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Flaxseeds and Walnuts?
Flaxseeds has more protein with 18g per 100g, compared to Walnuts with 9g. Flaxseeds provides 9.0g more protein per 100g serving.
Which is better for weight loss, Flaxseeds or Walnuts?
For weight loss, Flaxseeds is the better choice with only 534 calories per 100g compared to 654 calories in Walnuts. Flaxseeds also offers 27g of fiber per 100g, which helps you feel fuller longer.
Does Flaxseeds or Walnuts have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Flaxseeds with 29g. If you're following a low-carb diet, Walnuts is the better option with 15.0g 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.