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Almonds vs Honey: Calories Compared
Honey is lower in calories (304 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 0.3g in Honey.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Honey at 64 kcal (21g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and honey contributes 3.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Almonds | Honey |
|---|---|---|
| Calories | 579 kcal | 304 kcal |
| Protein | 21.1g | 0.3g |
| Carbohydrates | 21.6g | 82.4g |
| of which Sugars | 4.3g | 82.1g |
| Fat | 49.9g | 0g |
| of which Saturates | 3.8g | 0g |
| Fibre | 12.5g | 0.2g |
| Sodium | 1mg | 4mg |
| Potassium | 733mg | 52mg |
| Calcium | 269mg | 6mg |
| Iron | 3.7mg | 0.4mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 1µg |
| Riboflavin (B2) | 1.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 304kcal per 100g) — a difference of 275kcal. Honey is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 0.3g per 100g) — a difference of 20.8g. Almonds is the stronger source of protein here.
- Carbohydrates: Honey has more (82.4g vs 21.6g per 100g) — a difference of 60.8g.
- Sugars: Honey has more (82.1g vs 4.3g per 100g) — a difference of 77.8g. Almonds is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 0g per 100g) — a difference of 49.9g. Honey is the lower-fat option if that is your priority.
- Saturated fat: Almonds has more (3.8g vs 0g per 100g) — a difference of 3.8g. Honey is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 0.2g per 100g) — a difference of 12.3g. Almonds is the stronger source of fibre here.
- Sodium: Honey has more (4mg vs 1mg per 100g) — a difference of 3mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 52mg per 100g) — a difference of 681mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 6mg per 100g) — a difference of 263mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 0mg per 100g) — a difference of 3mg. Almonds is the stronger source of iron here.
- Vitamin c: Honey has more (0mg vs 0mg per 100g) — a difference of 0mg. Honey is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Almonds has more (4µg vs 1µg per 100g) — a difference of 3µg. Almonds is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Almonds | % DV | Honey | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Honey is the lower-calorie option at 304 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Almonds has fewer carbs at 21.6g per 100g.
Both almonds and honey can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Almonds or Honey?
Almonds has 579 calories per 100g while Honey has 304 calories per 100g. Almonds is higher in calories by 275 kcal per 100g.
Which has more protein, Almonds or Honey?
Almonds contains 21.1g of protein per 100g. Honey contains 0.3g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Honey?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Honey has 304 kcal, 0.3g protein, 82.4g carbs and 0g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Almonds or Honey?
Almonds contains 12.5g of fibre per 100g, and Honey contains 0.2g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Honey?
A typical a handful of almonds (28g) is around 162 calories. A typical 1 tablespoon of honey (21g) is around 64 calories — a difference of 98 kcal per serving in favour of honey.
Can I substitute Almonds for Honey in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).