Are almonds or walnuts better for inflammation?: A Nutritional Deep Dive

October 7, 2025 •

3 min read

According to the California Walnut Board, walnuts are the only nut with significant amounts of anti-inflammatory omega-3 alpha-linolenic acid (ALA). This often leads to the question: are almonds or walnuts better for inflammation? The answer lies in their distinct nutritional profiles and how their unique compounds combat inflammation.

Quick Summary

This article compares the anti-inflammatory properties of almonds and walnuts, examining their omega-3 and vitamin E content. Both offer unique benefits for reducing inflammation, making the best choice dependent on specific health goals. Incorporating both provides a broader range of nutrients.

Key Points

Walnuts are the Omega-3 winner: Walnuts contain significantly more anti-inflammatory omega-3 fatty acids (ALA) than almonds.
Almonds excel in Vitamin E: Almonds are a superior source of vitamin E, a potent antioxidant that protects cells from oxidative damage.
Both nuts are rich in antioxidants: Walnuts contain polyphenols, and almonds have them concentrated in their skin, both of which fight oxidative stress.
Walnuts may target systemic inflammation: The high omega-3 content in walnuts is effective at reducing overall systemic inflammation.
Almonds can improve gut inflammation: Evidence shows that almonds can specifically improve gut barrier function and intestinal inflammation.
A mix is best for comprehensive benefits: Combining both walnuts and almonds provides a wider array of anti-inflammatory nutrients and complementary benefits for overall health.

Understanding the Role of Inflammation

Inflammation is a natural bodily response to injury or infection. However, when inflammation becomes chronic, it can lead to serious health issues, including heart disease, diabetes, and neurodegenerative disorders. Diet plays a significant role in managing and mitigating chronic inflammation. Nuts are widely recognized for their health benefits, and both almonds and walnuts contain powerful components that fight inflammation, but they do so through different primary pathways.

The Anti-Inflammatory Power of Walnuts

Walnuts are particularly renowned for their impressive omega-3 content. They are one of the richest plant-based sources of alpha-linolenic acid (ALA), an essential fatty acid that the body cannot produce on its own. This high ALA content is converted into longer-chain omega-3 fatty acids with potent anti-inflammatory effects, making walnuts effective at reducing systemic inflammation. Walnuts are also rich in polyphenols, especially ellagitannins, which act as antioxidants and may modulate inflammatory pathways. These properties contribute to heart health by reducing arterial inflammation and improving endothelial function, and support brain health by protecting against oxidative stress.

Almonds: A Different Approach to Fighting Inflammation

Almonds may contain less omega-3 than walnuts, but they are a powerhouse of other nutrients with anti-inflammatory effects. They are an excellent source of vitamin E, a potent antioxidant that protects cells from oxidative damage, with a one-ounce serving providing nearly half the daily recommended value. The skin of almonds contains additional beneficial polyphenols and flavonoids. Studies also indicate that daily almond consumption may improve gut health biomarkers and decrease intestinal inflammation. Almonds are also higher in magnesium and fiber, which support inflammation regulation and gut health, respectively.

Side-by-Side: Almonds vs. Walnuts for Inflammation

While both nuts are excellent choices for an anti-inflammatory diet, their specific strengths differ. Combining both can provide a more comprehensive nutrient intake.


Feature	Almonds	Walnuts
Primary Anti-Inflammatory Component	Vitamin E, Polyphenols	Omega-3 ALA, Polyphenols
Nutritional Strength	Higher in protein, fiber, magnesium, and vitamin E.	Richest nut source of Omega-3 ALA.
Effect on Heart Health	Helps lower LDL ('bad') cholesterol and improves overall lipid profile.	Reduces inflammation and plaque formation in arteries, improves endothelial function.
Effect on Brain Health	Primarily provides antioxidant protection.	High Omega-3 and antioxidant content actively supports cognitive function and reduces oxidative stress.
Systemic vs. Local Inflammation	Evidence suggests potential benefit for gut-related inflammation.	Studies support its efficacy in reducing systemic inflammation biomarkers.

The Verdict: Which Nut Is Better?

There is no single superior nut; each offers unique benefits. Walnuts excel for boosting anti-inflammatory omega-3s, making them powerful against systemic inflammation and particularly relevant for heart and brain health. Almonds provide ample vitamin E and fiber, offering broad-spectrum antioxidant protection and supporting gut health, which is beneficial for managing gut-related inflammation. Their protein and fiber content also aid satiety and weight management, which can help control inflammation.

Incorporating Both Nuts into Your Diet

The most effective approach is to include both walnuts and almonds in your diet. This ensures you benefit from their distinct anti-inflammatory compounds. Regular, moderate consumption of a variety of nuts is the best strategy for long-term wellness.

To learn more about walnuts' role in combating inflammation and improving health, read a review in ScienceDirect titled 'Astounding the synergistic interplay of walnuts in combating inflammation: A comprehensive review'.

Frequently Asked Questions

Both nuts are beneficial for heart health. Walnuts have a slight edge due to their higher omega-3 content, which is crucial for reducing arterial inflammation and lowering LDL cholesterol. Almonds also support heart health by lowering LDL and protecting it from oxidation.

For brain health, walnuts are generally considered superior. Their omega-3 ALA and antioxidants help protect against cognitive decline and oxidative stress. While almonds offer valuable antioxidants, research shows walnuts have a more direct impact on brain function.

Yes, almonds have slightly fewer calories per ounce than walnuts. A one-ounce serving of almonds contains around 164 calories, while the same serving of walnuts contains approximately 185 calories.

Yes, it is recommended to eat almonds with the skin on. The brown skin of almonds contains a high concentration of polyphenols and flavonoids, which have powerful antioxidant and anti-inflammatory effects.

Omega-3 fatty acids, like the ALA found in walnuts, are converted by the body into compounds that suppress the production of pro-inflammatory molecules. They help modulate the body's inflammatory response and reduce chronic inflammation.

Yes, incorporating both nuts into your daily diet is an excellent strategy. Eating a varied diet of different nuts ensures you receive a broader spectrum of essential nutrients and anti-inflammatory compounds.

The recommended serving size for most nuts is about one ounce (or a small handful). This allows you to reap the health benefits without consuming excessive calories, as both nuts are energy-dense.