Both walnut oil and almond oil hold plenty of potential, but while they’re both nut oils, they have stark differences when it comes to flavor, nutrition, and uses in the kitchen. From enhancing the richness of your dishes to pampering your skin, these oils are certainly versatile. Let’s dive a little deeper and learn about which is better for what you’re making!
Comparing walnut oil vs almond oil
| Walnut oil | Almond oil | |
| Solid or liquid? | Liquid | Liquid |
| Smoke point (Fahrenheit) | 225 – 320 degrees | 430 degrees |
| Primary fat | Polyunsaturated | Monounsaturated |
| Taste | Nutty | Marzipan |
| Good for cooking… | Raw, low heat | Raw, low heat, medium heat, high heat |
| Common allergens | Tree nuts, walnuts | Tree nuts |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Yes |
| Vegan? | Yes | Yes |
Differences between walnut oil and almond oil
The two main differences between walnut oil and almond oil are their flavor profile and smoke point. Walnut oil is a delicious oil with a delicate walnut flavor, with the best quality ones being cold-pressed and unrefined, making it even more delicate. Meanwhile, almond oil is also more on the mild, nutty side but has a sweeter flavor that won’t be as earthy as walnut oil. It can sometimes be described as having a marzipan-like flavor.
As we’ve mentioned once or twice – walnut oil is delicate! That means it has a relatively low smoke point that makes it most suitable for raw dishes or as a finishing oil in salads. The refined variety will be more on the top end of the smoke point scale for walnut oil, where you can use it for very light stir-frying. Using them in these ways will help you preserve its nutty flavor and keep its nutritional benefits.
On the other hand, almond oil has a much higher smoke point, which makes it more versatile for baking and cooking. You can use it for everything from roasting to baking at high temperatures.
While they have so many differences, a great similarity they share is that they work with almost any diet, as they’re fully vegan, keto-friendly, paleo-friendly, and gluten-free. Just be sure to watch out if you have a tree nut allergy.
Baking and cooking with walnut oil vs almond oil
Walnut oil is a perfect choice when you want to add a rich, nutty dimension to a dish. For example, I love drizzling it over a fresh salad or using it as a finishing touch on a bowl of hot pasta. If you’re interested in using it in baked goods or sweet treats, it can add something special to cakes, cookies, and brownies.
Almond oil is more of an “everything” oil thanks to its high smoke point. Its flavor profile is also suitable for both sweet and savory dishes, so I’ve used it for pan-frying chicken, sautéing vegetables, and traditional desserts – yogurt cake, almond cookies, olive oil cake, and more. It’s my pick over walnut oil if I’m worried about the temperatures.
Can walnut oil and almond oil be substituted for each other?
Swapping walnut oil for almond oil isn’t always that straightforward, as it depends on the dish and the flavor you’re looking for. For a deep, nutty essence, walnut oil is a smart choice, but only in dishes where heat won’t harm its flavors. On the other hand, almond oil has a higher smoke point that can accommodate more cooking methods but will impart a slightly sweet taste you’ll have to be mindful of.
In raw cooking, walnut oil is actually the best substitute for almond oil because it can step in comfortably without overpowering your dish. However, as the best all-around substitute for walnut oil and almond oil, pecan oil is the way to go. It has a high smoke point and a nutty flavor, but one that is more neutral.
Nutrition: Walnut oil vs almond oil
Walnut oil and almond oil have the same calorie content – 120 calories per tablespoon – and total fat amount. Where they differ, however, is their primary fat. Luckily, both oils have a “good” fat as their main fat – either polyunsaturated or monounsaturated, which are said to be able to lower bad cholesterol and disease risk. They’re both considered heart-healthy choices as they have minimal saturated fats and no trans fats or cholesterol.
These nut oils also have the benefit of having anti-inflammatory properties and can keep your skin, heart, and cells in tip-top shape because of their omega-3 content.
With all cooking oils and fats being high in fat and calories, be sure to always use them in moderation.
| Per tablespoon (15mL) | Walnut oil | Almond oil |
| Calories | 120 | 120 |
| Polyunsaturated | 7.2 g | 2.4 g |
| Monounsaturated | 3.1 g | 9.5 g |
| Saturated | 1.2 g | 1.1 g |
| Trans | 0 g | 0 g |
| Total fat | 13.6 g | 13.6 g |
| Cholesterol | 0 mg | 0 mg |
The primary fat source is bolded.
How to store walnut oil and almond oil
Walnut oil and almond oil should both be stored in a cool, dark place away from light and heat sources. They also happen to have the same shelf life, where open containers will last 6 – 12 months in the fridge or pantry, and sealed bottles will last 1 – 2 years.
Walnut oil vs almond oil: Which is better?
With such varying uses, thanks to their smoke points, it’s easy to determine which is better for what. Almond oil can effortlessly switch between raw and high-heat cooking applications where a slightly sweet and nutty note complements the dish, while walnut oil’s delicate nature shines more in salads and raw dishes.
If you’re at a crossroads between the two, consider the flavor profile you think will fit into your dish better, and whether you’d prefer a sweet almond flavor or a delicate walnut essence – that way, you’ll be able to make a better choice!
FAQ
As healthiness is so subjective, it’s difficult to determine the healthiest nut oil. The good news is that most nut oils are considered very healthy overall, which leaves you with a wealth of choices. Among these are walnut oil, which is rich in omega-3 fatty acids and has the ability to reduce oxidative stress, and almond oil, which is rich in vitamin E, magnesium, and omega-3s.
The better choice between almond oil and walnut oil depends on what you’re making. Almond oil has more versatility because of its smoke point, making it a good choice for a variety of cooking methods. In contrast, walnut oil has a more distinct nutty flavor that is delicate and ideal for salads and raw dishes only.
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