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Almonds vs Oats: Calories Compared
Oats is lower in calories (389 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 16.9g in Oats.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Oats at 156 kcal (40g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and oats contributes 7.8% 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 | Oats |
|---|---|---|
| Calories | 579 kcal | 389 kcal |
| Protein | 21.1g | 16.9g |
| Carbohydrates | 21.6g | 66.3g |
| of which Sugars | 4.3g | 0g |
| Fat | 49.9g | 6.9g |
| of which Saturates | 3.8g | 1.2g |
| Fibre | 12.5g | 10.6g |
| Sodium | 1mg | 2mg |
| Potassium | 733mg | 429mg |
| Calcium | 269mg | 54mg |
| Iron | 3.7mg | 4.7mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 0µg |
| Riboflavin (B2) | 1.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 389kcal per 100g) — a difference of 190kcal. Oats is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 16.9g per 100g) — a difference of 4.2g. Almonds is the stronger source of protein here.
- Carbohydrates: Oats has more (66.3g vs 21.6g per 100g) — a difference of 44.7g.
- Sugars: Almonds has more (4.3g vs 0g per 100g) — a difference of 4.3g. Oats is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 6.9g per 100g) — a difference of 43g. Oats is the lower-fat option if that is your priority.
- Saturated fat: Almonds has more (3.8g vs 1.2g per 100g) — a difference of 2.6g. Oats is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 10.6g per 100g) — a difference of 1.9g. Almonds is the stronger source of fibre here.
- Sodium: Oats has more (2mg vs 1mg per 100g) — a difference of 1mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 429mg per 100g) — a difference of 304mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 54mg per 100g) — a difference of 215mg. Almonds is the stronger source of calcium here.
- Iron: Oats has more (5mg vs 4mg per 100g) — a difference of 1mg. Oats is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Almonds has more (4µg vs 0µg per 100g) — a difference of 4µg. 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 | Oats | % 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, Oats is the lower-calorie option at 389 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 oats 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 Oats?
Almonds has 579 calories per 100g while Oats has 389 calories per 100g. Almonds is higher in calories by 190 kcal per 100g.
Which has more protein, Almonds or Oats?
Almonds contains 21.1g of protein per 100g. Oats contains 16.9g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Oats?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Oats has 389 kcal, 16.9g protein, 66.3g carbs and 6.9g 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 Oats?
Almonds contains 12.5g of fibre per 100g, and Oats contains 10.6g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Oats?
A typical a handful of almonds (28g) is around 162 calories. A typical half a cup, dry of oats (40g) is around 156 calories — a difference of 6 kcal per serving in favour of oats.
Can I substitute Almonds for Oats 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).