Nuts are loaded with protein and healthy fats, they’re versatile enough to add to almost any meal, and they’re easy to grab on the run. However, not everything in your trail mix packs the same nutritional punch. Walnuts, for example, are significantly more calorie dense than almonds. According to the USDA, one serving of walnuts (approximately seven nuts) will give you 4 grams of protein, compared to 6 grams of protein in one serving of almonds (23 nuts). Both contain healthy monounsaturated fats, which are associated with a lower risk of heart disease, and walnuts even deliver some omega-3s, but it’s not worth the extra calories, especially when you consider that almonds deliver double the fiber in addition to magnesium— which supports muscle recovery and improves the effectiveness of insulin.
