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The Short Answer
Neither one is "better". Almonds (badam) give more protein, fibre, calcium and vitamin E. Walnuts (akhrot) are the only common nut with a real amount of plant omega-3. They do different jobs, which is why our grandparents ate them together. A good daily habit is 5 to 6 almonds and 2 whole walnuts (4 halves), soaked overnight.
Badam vs Akhrot per 100 g
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These are USDA figures.
| Nutrient | Almonds (badam) | Walnuts (akhrot) |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21 g | 15 g |
| Fibre | 12.5 g | 6.7 g |
| Total fat | 50 g | 65 g |
| Omega-3 (ALA) | almost none | 9 g |
| Vitamin E | 25.6 mg | 0.7 mg |
| Calcium | 269 mg | 98 mg |
| Magnesium | 270 mg | 158 mg |
Which One for Which Goal?
| Goal | Better pick | Why |
|---|---|---|
| Brain and memory | Akhrot | Omega-3 ALA, which the brain uses |
| Heart and cholesterol | Both | Almonds lower LDL; walnuts add omega-3 |
| Skin and hair | Badam | Vitamin E protects skin cells |
| Weight loss | Badam | More protein and fibre per calorie, keeps you full |
| Weight gain | Akhrot | More calories per handful |
| Bones | Badam | Nearly three times the calcium |
| Kids' growth | Both | Protein from almonds, omega-3 from walnuts |
How to Eat Them Together
Night
Soak 5 to 6 almonds and 2 walnuts (4 halves) in a small bowl of water.
Morning
Peel the almonds if you like. Eat both on an empty stomach or with breakfast.
Kids
3 to 4 almonds and 1 walnut, chopped into milk or porridge.
Busy days
Keep a small jar of both at your desk and eat a handful mid-morning.
Soaking softens both nuts and makes them easier to chew and digest. Walnuts do not need peeling.
How Much Is Too Much?
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Both are calorie dense. 6 almonds and 2 walnuts come to roughly 100 calories, which suits most adults. If you are trying to lose weight, stop there. If you are trying to gain weight, you can double it.
What About Kaju Badam Akhrot Together?
Cashews (kaju) are fine to add, but they are the least nutrient dense of the three and easy to overeat. A small mix of 5 almonds, 2 walnuts and 3 cashews is plenty for one day.
Buy Badam and Akhrot
Our California almonds are ₹299 for 200 g. For walnuts, pick American walnut giri (₹390 for 200 g) for daily soaking, or Chilean whole walnuts (₹249 for 200 g) if you like cracking them fresh. For more detail, read walnut benefits and soaked vs raw almonds.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 11 October 2026
- Last reviewed and updated on 11 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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