Almonds vs Almond Butter
Per 100 g, almonds gives 21 g protein for 579 calories, while almond butter gives 21 g for 614. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Almonds | Almond Butter |
|---|---|---|
| Protein | 21 g | 21 g |
| Calories | 579 | 614 |
| Carbs | 22 g | 19 g |
| Fats | 50 g | 56 g |
| Protein density | 15% | 14% |
Which should you pick?
- Cutting or high-protein dieting: Almonds — more protein per calorie.
- Bulking or hard training days: Almond Butter packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Almond Butter at 19 g per 100 g.
- Lowest fat: Almonds at 50 g per 100 g.
Frequently asked questions
- Which has more protein, almonds or almond butter?
- They are equal: both provide 21 g of protein per 100 g.
- Which is lower in calories?
- Almonds is lighter at 579 kcal per 100 g, compared with 614 kcal.
- Which is better for cutting?
- Almonds — about 15% of its calories come from protein, versus 14% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap almonds for almond butter in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.