Walnuts vs Salmon: 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?
Salmon is generally healthier
Salmon comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (208 vs 654), more protein (25g vs 9g), less sugar (0g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Salmon
208 kcal
More Protein
Salmon
25g
More Fiber
Walnuts
6.7g
Less Sugar
Salmon
0g
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
Salmon
Diet Compatibility
Walnuts
Salmon
When to Choose Walnuts
- ✓More fiber (6.7g vs 0g)
- ✓Lower sodium (2mg vs 75mg)
Common Uses
When to Choose Salmon
- ✓Lower in calories (208 vs 654)
- ✓Higher in protein (25g vs 9g)
- ✓Lower in carbs (0g vs 14g)
- ✓Less sugar (0g vs 2.6g)
Common Uses
Walnuts vs Salmon: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 208 for Salmon, a difference of 446 calories. On the protein front, Salmon delivers more with 25g 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 Salmon tell different nutritional stories. Walnuts provides 14g of carbohydrates, 65g of fat, and 6.7g of fiber per 100g, while Salmon contains 0g carbs, 13g fat, and 0g 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: Walnuts contains 2.6g while Salmon has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Salmon is the lower-calorie choice at 208 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Salmon provides more protein (25g/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, Walnuts or Salmon?
Walnuts has more calories with 654 kcal per 100g, compared to Salmon with 208 kcal. That's a difference of 446 calories per 100g serving.
Is Walnuts healthier than Salmon?
Based on our nutritional analysis, Salmon is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Salmon has 208 calories, 25g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Walnuts and Salmon?
Salmon has more protein with 25g per 100g, compared to Walnuts with 9g. Salmon provides 16.0g more protein per 100g serving.
Which is better for weight loss, Walnuts or Salmon?
For weight loss, Salmon is the better choice with only 208 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 Walnuts or Salmon have fewer carbs?
Salmon has fewer carbs with 0g per 100g, compared to Walnuts with 14g. If you're following a low-carb diet, Salmon is the better option with 14.0g 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.