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Almonds vs Pasta: Calories Compared
Pasta is lower in calories (158 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 5.8g in Pasta.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Pasta at 196 kcal (124g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and pasta contributes 9.8% 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 | Pasta |
|---|---|---|
| Calories | 579 kcal | 158 kcal |
| Protein | 21.1g | 5.8g |
| Carbohydrates | 21.6g | 30.9g |
| of which Sugars | 4.3g | 0.6g |
| Fat | 49.9g | 0.9g |
| of which Saturates | 3.8g | 0.2g |
| Fibre | 12.5g | 1.8g |
| Sodium | 1mg | 1mg |
| Potassium | 733mg | 44mg |
| Calcium | 269mg | 7mg |
| Iron | 3.7mg | 1.3mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 26µg |
| Riboflavin (B2) | 1.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 158kcal per 100g) — a difference of 421kcal. Pasta is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 5.8g per 100g) — a difference of 15.3g. Almonds is the stronger source of protein here.
- Carbohydrates: Pasta has more (30.9g vs 21.6g per 100g) — a difference of 9.3g.
- Sugars: Almonds has more (4.3g vs 0.6g per 100g) — a difference of 3.7g. Pasta is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 0.9g per 100g) — a difference of 49g. Pasta is the lower-fat option if that is your priority.
- Saturated fat: Almonds has more (3.8g vs 0.2g per 100g) — a difference of 3.6g. Pasta is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 1.8g per 100g) — a difference of 10.7g. Almonds is the stronger source of fibre here.
- Sodium: both foods contain the same amount (1mg per 100g).
- Potassium: Almonds has more (733mg vs 44mg per 100g) — a difference of 689mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 7mg per 100g) — a difference of 262mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 1mg per 100g) — a difference of 2mg. 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: Pasta has more (26µg vs 4µg per 100g) — a difference of 22µg. Pasta 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 | Pasta | % 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, Pasta is the lower-calorie option at 158 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 pasta 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 Pasta?
Almonds has 579 calories per 100g while Pasta has 158 calories per 100g. Almonds is higher in calories by 421 kcal per 100g.
Which has more protein, Almonds or Pasta?
Almonds contains 21.1g of protein per 100g. Pasta contains 5.8g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Pasta?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Pasta has 158 kcal, 5.8g protein, 30.9g carbs and 0.9g 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 Pasta?
Almonds contains 12.5g of fibre per 100g, and Pasta contains 1.8g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Pasta?
A typical a handful of almonds (28g) is around 162 calories. A typical 1 cup cooked of pasta (124g) is around 196 calories — a difference of 34 kcal per serving in favour of almonds.
Can I substitute Almonds for Pasta 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).