Which is better, salmon or walnuts? A definitive nutritional guide

January 6, 2026 •

3 min read

According to a study comparing walnuts and salmon, the former is better for lowering cholesterol while the latter is more effective for reducing triglycerides. The answer to which is better, salmon or walnuts, therefore, isn't a simple one and depends heavily on your specific health goals and dietary needs.

Quick Summary

This comparison details the distinct nutritional profiles, varying omega-3 fatty acid types, and unique cardiovascular benefits of both salmon and walnuts to help inform your diet choices.

Key Points

Different Omega-3s: Salmon provides the more bioavailable EPA and DHA, while walnuts supply the plant-based ALA, which the body converts less efficiently.
Heart Health Varies: Walnuts are more effective at lowering LDL (bad) cholesterol, whereas salmon is superior for reducing blood triglyceride levels.
Nutrient Profile Diverges: Salmon is rich in B vitamins (like B12), Vitamin D, and Selenium, while walnuts are a great source of Vitamin E, magnesium, and other minerals.
Superior Antioxidants: Walnuts have demonstrated a higher overall antioxidant capacity compared to fatty fish, primarily due to potent compounds in their skin.
Complementary, Not Competitive: The most effective dietary strategy is to include both salmon and walnuts, leveraging their unique nutritional strengths for comprehensive health benefits.
Sustainability Factor: For those following a plant-based diet, walnuts provide an excellent, sustainable source of omega-3s and other vital nutrients.

Comparing the Omega-3s: ALA vs. EPA and DHA

One of the primary reasons to consume either salmon or walnuts is their high omega-3 fatty acid content. However, the type of omega-3 varies significantly between the two sources, which has different implications for your health.

Salmon, a fatty fish, is an excellent source of the marine omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the most biologically active forms of omega-3s and are directly used by the body for various functions, including reducing inflammation and supporting brain health.

Walnuts, on the other hand, contain the plant-based omega-3, alpha-linolenic acid (ALA). While a fantastic nutrient, ALA must be converted by the body into EPA and DHA before it can be used effectively. This conversion process is highly inefficient in humans, meaning a much smaller portion of the ALA you consume becomes the beneficial EPA and DHA. Despite this, walnuts provide a large amount of ALA, with about 2.5 grams per ounce, and the ALA itself has demonstrated independent health benefits.

Heart Health Benefits: Cholesterol vs. Triglycerides

Research has highlighted distinct heart health benefits from each food source. A study found that walnuts were more effective at lowering LDL (bad) cholesterol, while salmon was superior for lowering triglyceride levels. This suggests that incorporating both into your diet could offer a more comprehensive approach to supporting cardiovascular health. For those focused specifically on lowering LDL cholesterol, walnuts may provide an edge, while individuals aiming to lower high triglycerides might benefit more from regular salmon consumption.

A Broader Nutritional Profile

Beyond omega-3s, both salmon and walnuts offer a variety of other essential nutrients that contribute to overall wellness.

Salmon's Richness

Salmon is a powerful source of high-quality protein, providing all the essential amino acids your body needs. It is also exceptionally rich in several vitamins and minerals:

Vitamin B12: Essential for nerve function and red blood cell formation.
Vitamin D: Crucial for bone health and immune function, a nutrient many people are deficient in.
Selenium: A mineral that plays a vital role in antioxidant defense and thyroid health.
Potassium: Important for blood pressure regulation.

Walnuts' Antioxidant Powerhouse

Walnuts are not just a source of ALA; they are also packed with antioxidants, particularly powerful phenol compounds found in their papery skin. A study comparing the antioxidant capacity of walnuts and fatty fish found that walnuts demonstrated a significantly higher antioxidant status in the blood after consumption. Other key nutrients in walnuts include:

Vitamin E: A potent antioxidant that helps protect cells from oxidative damage.
Magnesium: Involved in hundreds of biochemical reactions in the body, from nerve function to blood sugar control.
Copper and Manganese: Minerals that support metabolic health and antioxidant activity.

Comparison Table


Feature	Salmon	Walnuts
Primary Omega-3s	EPA and DHA	ALA
Effect on LDL Cholesterol	Less significant reduction	Significant reduction
Effect on Triglycerides	Significant reduction	No significant impact
Protein Source	High-quality animal protein	Plant-based protein
Key Vitamins	B12, D, B3, B2	E, B vitamins
Key Minerals	Selenium, Potassium, Phosphorus	Copper, Manganese, Magnesium
Antioxidant Capacity	Lower than walnuts post-consumption	Higher antioxidant capacity post-consumption

Conclusion: Which is Better?

The question of which is better, salmon or walnuts, is best answered by considering your specific dietary goals. Both are incredibly healthy additions to a balanced diet, offering unique and complementary benefits. If your primary focus is on maximizing your intake of the bioavailable marine omega-3s (EPA and DHA) for overall cellular and inflammatory health, salmon is the clear winner. However, if your goal is to lower LDL cholesterol, increase antioxidant intake, and favor a plant-based food source, walnuts are the superior choice. The most beneficial approach for most people is not to choose one over the other but to include both in your diet to take advantage of their distinct nutritional strengths. For comprehensive omega-3 information, consult the National Institutes of Health.

Best for lowering triglycerides: Salmon

Best for lowering LDL cholesterol: Walnuts

Best for EPA/DHA intake: Salmon

Best for ALA and antioxidants: Walnuts

By diversifying your sources of healthy fats, you can achieve a more robust nutritional intake that supports your health in multiple ways.

Frequently Asked Questions

No, not completely. While walnuts offer a high amount of ALA omega-3s, they cannot fully replace salmon's bioavailable EPA and DHA. The body's conversion of ALA to EPA and DHA is highly inefficient, meaning you can't rely on walnuts alone for these specific fatty acids.

Neither is definitively better overall, as they offer different heart benefits. Walnuts are more effective at lowering LDL cholesterol, while salmon is superior for lowering triglycerides. Including both in your diet offers a more complete approach to heart health.

Salmon contains significantly more protein per serving. A 3.5-ounce (100g) serving of salmon provides about 20-25 grams of high-quality protein, whereas the same weight of walnuts provides around 15 grams of plant-based protein.

Walnuts have a higher antioxidant capacity than salmon. Studies have shown that consuming walnuts leads to a significantly higher antioxidant status in the blood compared to consuming fatty fish.

Yes. Walnuts are a plant-based food source and a more sustainable option than salmon, particularly wild-caught or overfished varieties. For those prioritizing sustainability, walnuts offer a clear advantage.

Yes, pairing salmon and walnuts in a meal is an excellent way to combine their nutritional benefits. For example, a salmon salad with walnuts can provide both marine and plant-based omega-3s, protein, and a range of vitamins and minerals.

People focused on obtaining bioavailable EPA/DHA, Vitamin D, and B12 might lean towards salmon. Those prioritizing LDL cholesterol reduction, antioxidants, and a plant-based option may prefer walnuts. A balanced diet incorporating both offers the most diverse benefits.