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Almonds vs Peanuts: Calories Compared
Peanuts is lower in calories (567 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 25.8g in Peanuts.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Peanuts at 159 kcal (28g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and peanuts contributes 7.9% 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 | Peanuts |
|---|---|---|
| Calories | 579 kcal | 567 kcal |
| Protein | 21.1g | 25.8g |
| Carbohydrates | 21.6g | 16.1g |
| of which Sugars | 4.3g | 4.7g |
| Fat | 49.9g | 49.2g |
| of which Saturates | 3.8g | 6.3g |
| Fibre | 12.5g | 8.5g |
| Sodium | 1mg | 18mg |
| Potassium | 733mg | 705mg |
| Calcium | 269mg | 92mg |
| Iron | 3.7mg | 4.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 7µg |
| Riboflavin (B2) | 1.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 567kcal per 100g) — a difference of 12kcal. Peanuts is the lower-calories option if that is your priority.
- Protein: Peanuts has more (25.8g vs 21.1g per 100g) — a difference of 4.7g. Peanuts is the stronger source of protein here.
- Carbohydrates: Almonds has more (21.6g vs 16.1g per 100g) — a difference of 5.5g.
- Sugars: Peanuts has more (4.7g vs 4.3g per 100g) — a difference of 0.4g. Almonds is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 49.2g per 100g) — a difference of 0.7g. Peanuts is the lower-fat option if that is your priority.
- Saturated fat: Peanuts has more (6.3g vs 3.8g per 100g) — a difference of 2.5g. Almonds is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 8.5g per 100g) — a difference of 4g. Almonds is the stronger source of fibre here.
- Sodium: Peanuts has more (18mg vs 1mg per 100g) — a difference of 17mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 705mg per 100g) — a difference of 28mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 92mg per 100g) — a difference of 177mg. Almonds is the stronger source of calcium here.
- Iron: Peanuts has more (5mg vs 4mg per 100g) — a difference of 1mg. Peanuts 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: Peanuts has more (7µg vs 4µg per 100g) — a difference of 3µg. Peanuts 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 | Peanuts | % 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.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Peanuts is the lower-calorie option at 567 kcal per 100g. If you need more protein, Peanuts provides more at 25.8g per 100g. For lower carbohydrates, Peanuts has fewer carbs at 16.1g per 100g.
Both almonds and peanuts 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 Peanuts?
Almonds has 579 calories per 100g while Peanuts has 567 calories per 100g. Almonds is higher in calories by 12 kcal per 100g.
Which has more protein, Almonds or Peanuts?
Almonds contains 21.1g of protein per 100g. Peanuts contains 25.8g of protein per 100g. Peanuts has more protein.
Is Almonds healthier than Peanuts?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Peanuts has 567 kcal, 25.8g protein, 16.1g carbs and 49.2g 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 Peanuts?
Almonds contains 12.5g of fibre per 100g, and Peanuts contains 8.5g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Peanuts?
A typical a handful of almonds (28g) is around 162 calories. A typical a handful of peanuts (28g) is around 159 calories — a difference of 3 kcal per serving in favour of peanuts.
Can I substitute Almonds for Peanuts in recipes?
Almonds and Peanuts come from different food categories, so a direct swap will usually change both the flavour and texture of a recipe — treat this as a nutritional comparison rather than a like-for-like culinary substitute.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).