Greek Yogurt 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?
Walnuts is generally healthier
Walnuts comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (6.7g vs 0g), less sugar (2.6g vs 2.8g), less sodium (2mg vs 41mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Greek Yogurt
59 kcal
More Protein
Greek Yogurt
10g
More Fiber
Walnuts
6.7g
Less Sugar
Walnuts
2.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Greek Yogurt | Walnuts | Difference |
|---|---|---|---|
| Calories | 59kcal✓ | 654kcal | -595.0kcal |
| Protein | 10g✓ | 9g | +1.0g |
| Carbohydrates | 3.3g✓ | 14g | -10.7g |
| Fat | 0.4g✓ | 65g | -64.6g |
| Fiber | 0g | 6.7g✓ | -6.7g |
| Sugar | 2.8g | 2.6g✓ | +0.2g |
| Sodium | 41mg | 2mg✓ | +39.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Greek Yogurt
Walnuts
Diet Compatibility
Greek Yogurt
Walnuts
When to Choose Greek Yogurt
- ✓Lower in calories (59 vs 654)
- ✓Higher in protein (10g vs 9g)
- ✓Lower in carbs (3.3g vs 14g)
Common Uses
When to Choose Walnuts
- ✓More fiber (6.7g vs 0g)
- ✓Less sugar (2.6g vs 2.8g)
- ✓Lower sodium (2mg vs 41mg)
Common Uses
Greek Yogurt vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 59 for Greek Yogurt, a difference of 595 calories. On the protein front, Greek Yogurt delivers more with 10g 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 Greek Yogurt and Walnuts tell different nutritional stories. Greek Yogurt provides 3.3g of carbohydrates, 0.4g 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: Greek Yogurt contains 2.8g 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: Greek Yogurt is the lower-calorie choice at 59 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Greek Yogurt provides more protein (10g/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, Greek Yogurt or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Greek Yogurt with 59 kcal. That's a difference of 595 calories per 100g serving.
Is Greek Yogurt healthier than Walnuts?
Based on our nutritional analysis, Walnuts is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Walnuts has 654 calories, 9g protein, and 6.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Greek Yogurt and Walnuts?
Greek Yogurt has more protein with 10g per 100g, compared to Walnuts with 9g. Greek Yogurt provides 1.0g more protein per 100g serving.
Which is better for weight loss, Greek Yogurt or Walnuts?
For weight loss, Greek Yogurt is the better choice with only 59 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 Greek Yogurt or Walnuts have fewer carbs?
Greek Yogurt has fewer carbs with 3.3g per 100g, compared to Walnuts with 14g. If you're following a low-carb diet, Greek Yogurt is the better option with 10.7g 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.