Mes Notes · This or That? · August 2026
Almonds, Walnuts or Hazelnuts?
All three are packed with healthy fats and protein — but each has one standout strength.
Almonds
Protein and vitamin E champion
Best for
The richest in protein and vitamin E — as a snack, as almond butter, or on top of a salad. Also stands out for calcium. The most filling when eaten whole.
Walnuts
Far ahead on plant-based omega-3
Best for
By far the leader in plant-based omega-3 (ALA) — linked to brain and heart health. Great on salads, in porridge and with yogurt.
Hazelnuts
Rich in vitamin E and aroma
Best for
Rich in vitamin E and manganese. Their aroma multiplies when lightly toasted — lovely in desserts, granola and breakfast spreads.
Verdict
For omega-3, walnuts. For protein and vitamin E, almonds. For aroma and manganese, hazelnuts. The smartest move: a handful a day (~30g), rotating all three.
Almonds, walnuts, hazelnuts. These three nuts are packed with healthy fats and protein, and we scatter them everywhere: as a snack, on a salad, in porridge. But each has a strength that stands out. Here's how to choose based on what you need, with rough values per 100 g.
Almonds: protein and vitamin E champions
Almonds are the richest in protein of the three, with around 21 g per 100 g, and champions of vitamin E, around 26 mg. They also stand out for calcium and magnesium. Their omega-3 is low.
Best for
A filling snack, almond butter, or on a salad. The most filling when eaten whole.
Walnuts: far ahead on omega-3
Walnuts provide around 15 g of protein per 100 g, but above all, they're far ahead on plant-based omega-3 (ALA), with around 9 g — the highest of the three. That omega-3 is linked to brain and heart health. They also stand out for copper and manganese.
Best for
Omega-3 — perfect on salads, in porridge and with yogurt.
Hazelnuts: rich in vitamin E and aroma
Hazelnuts provide around 15 g of protein per 100 g and are rich in vitamin E, around 15 mg, plus manganese and folate. Their omega-3 is low, but their aroma multiplies when lightly toasted.
Best for
Desserts, granola and homemade spreads.
So, which one to choose?
almonds — protein and vitamin E
walnuts — omega-3
hazelnuts — aroma and desserts
All three are excellent sources of healthy fats and protein. The ideal is to alternate, and to eat them plain and unsalted, in small handfuls — since they stay calorie-dense.
Want to cook with them? They bring out the best in a bowl or a seasonal salad — a generous handful scattered on top just before serving.