Walnuts vs Flaxseed: 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?
Flaxseed is generally healthier
Flaxseed 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
Flaxseed
534 kcal
More Protein
Flaxseed
18g
More Fiber
Flaxseed
27g
Less Sugar
Flaxseed
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:
Walnuts
Flaxseed
Diet Compatibility
Walnuts
Flaxseed
When to Choose Walnuts
- ✓Lower in carbs (14g vs 29g)
- ✓Lower sodium (2mg vs 30mg)
Common Uses
When to Choose Flaxseed
- ✓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
Walnuts vs Flaxseed: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 534 for Flaxseed, a difference of 120 calories. On the protein front, Flaxseed 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 Walnuts and Flaxseed tell different nutritional stories. Walnuts provides 14g of carbohydrates, 65g of fat, and 6.7g of fiber per 100g, while Flaxseed contains 29g carbs, 42g fat, and 27g fiber. The higher fiber content in Flaxseed supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Walnuts contains 2.6g while Flaxseed has 1.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Flaxseed is the lower-calorie choice at 534 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Flaxseed provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Flaxseed 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, Walnuts or Flaxseed?
Walnuts has more calories with 654 kcal per 100g, compared to Flaxseed with 534 kcal. That's a difference of 120 calories per 100g serving.
Is Walnuts healthier than Flaxseed?
Based on our nutritional analysis, Flaxseed is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Flaxseed 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 Walnuts and Flaxseed?
Flaxseed has more protein with 18g per 100g, compared to Walnuts with 9g. Flaxseed provides 9.0g more protein per 100g serving.
Which is better for weight loss, Walnuts or Flaxseed?
For weight loss, Flaxseed is the better choice with only 534 calories per 100g compared to 654 calories in Walnuts. Flaxseed also offers 27g of fiber per 100g, which helps you feel fuller longer.
Does Walnuts or Flaxseed have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Flaxseed 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.