Peanuts vs Walnuts
Per 100 g, peanuts gives 25.8 g protein for 567 calories, while walnuts gives 15 g for 654. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Peanuts | Walnuts |
|---|---|---|
| Protein | 25.8 g | 15 g |
| Calories | 567 | 654 |
| Carbs | 16 g | 14 g |
| Fats | 49 g | 65 g |
| Protein density | 18% | 9% |
Which should you pick?
- Cutting or high-protein dieting: Peanuts — more protein per calorie.
- Bulking or hard training days: Walnuts packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Walnuts at 14 g per 100 g.
- Lowest fat: Peanuts at 49 g per 100 g.
Frequently asked questions
- Which has more protein, peanuts or walnuts?
- Peanuts has more protein — 25.8 g per 100 g versus 15 g.
- Which is lower in calories?
- Peanuts is lighter at 567 kcal per 100 g, compared with 654 kcal.
- Which is better for cutting?
- Peanuts — about 18% of its calories come from protein, versus 9% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap peanuts for walnuts 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.