Almonds vs peanuts

Key differences

• Peanuts provide more protein per calorie: 4.6 g per 100 kcal, versus 3.7 g for almonds.
• Their energy density is similar: 579 kcal per 100 g for almonds and 567 for peanuts.
• Almonds have more fiber: 12.5 g per 100 g, versus 8.5 g for peanuts.

Comparison per 100 g

Per typical serving

With typical servings, 25 g (0.9 oz) of almonds have about 145 kcal and 5.3 g of protein, and 25 g (0.9 oz) of peanuts about 142 kcal and 6.5 g.

To get 20 g of protein you would need about 94 g of almonds (546 kcal) or about 78 g of peanuts (440 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Almonds and peanuts have the same estimated satiety score: 1 out of 5.

Only peanuts were measured in people, in the Holt satiety index (1995): 84 versus 100 for white bread.

• 1/5Almonds: Very high energy density; moderate fiber per calorie.
• 1/5Peanuts: Very high energy density; moderate protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Almonds

• If you want to add fiber: 12.5 g per 100 g.

Peanuts

• If you want more protein per calorie: 4.6 g per 100 kcal.

On a GLP-1 medication

Almonds. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Peanuts. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Almonds: every nutrient, frequently asked questions, and similar foods.
• Peanuts: every nutrient, frequently asked questions, and similar foods.

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