Calorie comparison
Peanut Butter vs Walnuts
Per 100 grams, peanut butter is the lighter choice by 66 calories, while peanut butter 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 | Peanut Butter | Walnuts |
|---|---|---|
| Calories | 588 | 654 |
| Protein | 25 g | 15 g |
| Carbs | 20 g | 14 g |
| Fat | 50 g | 65 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
🥜 Peanut Butter
2 tbsp (32 g)
188 cal
8 g protein · 6.4 g carbs · 16 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, peanut butter or walnuts?
Per 100 g, peanut butter has 588 calories and walnuts has 654. Peanut Butter is lower in calories.
Which has more protein, peanut butter or walnuts?
Peanut Butter has 25 g of protein per 100 g; walnuts has 15 g. Peanut Butter wins on protein.
Is peanut butter or walnuts 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 peanut butter — but portion size matters more than which food you pick.
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