Calorie comparison
Almonds vs Protein Shake
Per 100 grams, protein shake is the lighter choice by 527 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 | Protein Shake |
|---|---|---|
| Calories | 579 | 52 |
| Protein | 21 g | 8 g |
| Carbs | 22 g | 4 g |
| Fat | 50 g | 1 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
🥤 Protein Shake
1 scoop in water (350 g)
182 cal
28 g protein · 14 g carbs · 3.5 g fat
Frequently asked
Which has more calories, almonds or protein shake?
Per 100 g, almonds has 579 calories and protein shake has 52. Protein Shake is lower in calories.
Which has more protein, almonds or protein shake?
Almonds has 21 g of protein per 100 g; protein shake has 8 g. Almonds wins on protein.
Is almonds or protein shake 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 protein shake — but portion size matters more than which food you pick.
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