Calorie comparison
Almonds vs Pecans
Per 100 grams, almonds is the lighter choice by 112 calories, while almonds 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 | Pecans |
|---|---|---|
| Calories | 579 | 691 |
| Protein | 21 g | 9 g |
| Carbs | 22 g | 14 g |
| Fat | 50 g | 72 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
🌰 Pecans
1 oz (28 g)
193 cal
2.5 g protein · 3.9 g carbs · 20.2 g fat
Frequently asked
Which has more calories, almonds or pecans?
Per 100 g, almonds has 579 calories and pecans has 691. Almonds is lower in calories.
Which has more protein, almonds or pecans?
Almonds has 21 g of protein per 100 g; pecans has 9 g. Almonds wins on protein.
Is almonds or pecans 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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