Brazil nuts vs Walnuts: Calories, Protein and Which to Choose
A side-by-side comparison of Brazil nuts and Walnuts per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Brazil nuts | Walnuts |
|---|---|---|
| kcal | 659 | 654 |
| Protein | 14.3 g | 15.2 g |
| Carbohydrates | 11.7 g | 13.7 g |
| Sugar | 2.3 g | 2.6 g |
| Fibre | 7.5 g | 6.7 g |
| Fat | 67.1 g | 65.2 g |
| Sodium | 3 mg | 2 mg |
| Nutrient | Brazil nuts | Walnuts |
|---|---|---|
| kcal | 66 | 183 |
| Protein | 1.4 g | 4.3 g |
| Carbohydrates | 1.2 g | 3.8 g |
| Sugar | 0.2 g | 0.7 g |
| Fibre | 0.8 g | 1.9 g |
| Fat | 6.7 g | 18.3 g |
| Sodium | 0 mg | 1 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Calories per 100 g are similar.
Swap equivalents
- 100 g of Brazil nuts has the same calories as 100 g of Walnuts.
- For the protein in 100 g of Brazil nuts, you need 95 g of Walnuts.
Frequently asked questions
Which is better: Brazil nuts or Walnuts?
It depends on your goal. Per 100 g, Brazil nuts has 659 kcal and 14.3 g of protein; Walnuts has 654 kcal and 15.2 g. Both have practically the same protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Brazil nuts for Walnuts?
Yes. To keep calories the same, swap 100 g of Brazil nuts for about 100 g of Walnuts. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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