Per 100 g, Almonds have 579 kcal and Peanuts have 567 kcal. A typical serving of Almonds (10 pieces, 12 g) has 69 kcal and 2.5 g protein, and a typical serving of Peanuts (1 katori, 30 g) has 170 kcal and 7.7 g protein.
Better for weight loss
Tie
They are close: 579 vs 567 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick.
More protein per calorie
Peanuts
Peanuts give 4.6 g protein per 100 kcal against 3.7 g for Almonds (25.8 g vs 21.2 g per 100 g). Neither is a major protein source.
More fibre per calorie
Almonds
Almonds give 2.2 g fibre per 100 kcal against 1.5 g for Peanuts (12.5 g vs 8.5 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss there is little to choose between Almonds and Peanuts, so control the portion. For protein, Peanuts come out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Almonds | Peanuts |
|---|---|---|
| Calories | 579 kcal | 567 kcal |
| Protein | 21.2 g | 25.8 g |
| Carbohydrates | 21.6 g | 16.1 g |
| Fat | 49.9 g | 49.2 g |
| Fibre | 12.5 g | 8.5 g |
| Sugar | 4.4 g | 4.7 g |
| Sodium | 1 mg | 18 mg |
| Calcium | 269 mg | 92 mg |
| Iron | 3.7 mg | 4.6 mg |
| Potassium | 733 mg | 705 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Almonds, 10 pieces (12 g)
69 kcal
2.5 g protein · 2.6 g carbs · 6 g fat · 1.5 g fibre
100 kcal = about 17 g
Full nutrition for Almonds →Peanuts, 1 katori (30 g)
170 kcal
7.7 g protein · 4.8 g carbs · 14.8 g fat · 2.6 g fibre
100 kcal = about 18 g
Full nutrition for Peanuts →Almonds have more: 579 kcal per 100 g against 567 kcal. A typical serving of Almonds (10 pieces, 12 g) has 69 kcal and 2.5 g protein, and a typical serving of Peanuts (1 katori, 30 g) has 170 kcal and 7.7 g protein.
Neither has a clear edge. They are close: 579 vs 567 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Peanuts give 4.6 g protein per 100 kcal against 3.7 g for Almonds (25.8 g vs 21.2 g per 100 g). Neither is a major protein source.
About 17 g of Almonds or 18 g of Peanuts gives you 100 kcal.
Get an Indian diet plan with your exact portions of almonds, peanuts and everything else you eat, built around your goal by NASM-certified Coach Himanshu.