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Almonds vs Olive Oil: Calories Compared
Almonds is lower in calories (579 vs 884 per 100g). Almonds has 21.1g protein per 100g versus 0g in Olive Oil.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Olive Oil at 124 kcal (14g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and olive oil contributes 6.2% 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 | Olive Oil |
|---|---|---|
| Calories | 579 kcal | 884 kcal |
| Protein | 21.1g | 0g |
| Carbohydrates | 21.6g | 0g |
| of which Sugars | 4.3g | 0g |
| Fat | 49.9g | 100g |
| of which Saturates | 3.8g | 13.8g |
| Fibre | 12.5g | 0g |
| Sodium | 1mg | 2mg |
| Potassium | 733mg | 1mg |
| Calcium | 269mg | 1mg |
| Iron | 3.7mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 0µg |
| Riboflavin (B2) | 1.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Olive Oil has more (884kcal vs 579kcal per 100g) — a difference of 305kcal. Almonds is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 0g per 100g) — a difference of 21.1g. Almonds is the stronger source of protein here.
- Carbohydrates: Almonds has more (21.6g vs 0g per 100g) — a difference of 21.6g.
- Sugars: Almonds has more (4.3g vs 0g per 100g) — a difference of 4.3g. Olive Oil is the lower-sugars option if that is your priority.
- Fat: Olive Oil has more (100g vs 49.9g per 100g) — a difference of 50.1g. Almonds is the lower-fat option if that is your priority.
- Saturated fat: Olive Oil has more (13.8g vs 3.8g per 100g) — a difference of 10g. Almonds is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 0g per 100g) — a difference of 12.5g. Almonds is the stronger source of fibre here.
- Sodium: Olive Oil 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 1mg per 100g) — a difference of 732mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 1mg per 100g) — a difference of 268mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 1mg per 100g) — a difference of 3mg. Almonds 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 | Olive Oil | % 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, Almonds is the lower-calorie option at 579 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Olive Oil has fewer carbs at 0g per 100g.
Both almonds and olive oil 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 Olive Oil?
Almonds has 579 calories per 100g while Olive Oil has 884 calories per 100g. Olive Oil is higher in calories by 305 kcal per 100g.
Which has more protein, Almonds or Olive Oil?
Almonds contains 21.1g of protein per 100g. Olive Oil contains 0g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Olive Oil?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Olive Oil has 884 kcal, 0g protein, 0g carbs and 100g 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 Olive Oil?
Almonds contains 12.5g of fibre per 100g, and Olive Oil contains 0g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Olive Oil?
A typical a handful of almonds (28g) is around 162 calories. A typical 1 tablespoon of olive oil (14g) is around 124 calories — a difference of 38 kcal per serving in favour of olive oil.
Can I substitute Almonds for Olive Oil 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).