Calorie comparison
Almonds vs Peanut Butter
Per 100 grams, almonds is the lighter choice by 9 calories, while peanut butter delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Peanut Butter |
|---|---|---|
| Calories | 579 | 588 |
| Protein | 21 g | 25 g |
| Carbs | 22 g | 20 g |
| Fat | 50 g | 50 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🥜 Peanut Butter
2 tbsp (32 g)
188 cal
8 g protein · 6.4 g carbs · 16 g fat
Frequently asked
Which has more calories, almonds or peanut butter?
Per 100 g, almonds has 579 calories and peanut butter has 588. Almonds is lower in calories.
Which has more protein, almonds or peanut butter?
Almonds has 21 g of protein per 100 g; peanut butter has 25 g. Peanut Butter wins on protein.
Is almonds or peanut butter better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward almonds — but portion size matters more than which food you pick.
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