Peanuts vs Walnuts
Side-by-side macro comparison. Peanuts vs Walnuts per their standard serving sizes.
Macro Comparison Table
| Macro | Peanuts | Walnuts | Difference |
|---|---|---|---|
| Calories | 161 cal | 185 cal | -13% Peanuts |
| Protein | 7g | 4.3g | +63% Peanuts |
| Carbs | 5g | 3.9g | +28% Peanuts |
| Fat | 14g | 18g | -22% Peanuts |
Differences shown relative to Peanuts. Positive = Peanuts has more.
Quick Take
Peanuts delivers 161 calories per serving with 7g protein, 5g carbs, and 14g fat. Walnuts delivers 185 calories with 4.3g protein, 3.9g carbs, and 18g fat. The most meaningful difference: they're within 24 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Peanuts gives you 24 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Peanuts delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Walnuts brings 185 calories — useful when you're chasing a surplus and struggling to eat enough. Peanuts delivers 7g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Peanuts and Walnuts are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Peanuts or Walnuts?
Peanuts has more protein: 7g vs 4.3g per serving. That's a difference of 2.7g.
Which has fewer calories, Peanuts or Walnuts?
Peanuts has 161 calories per serving vs 185 calories in Walnuts — a difference of 24 calories.
Is Peanuts or Walnuts better for keto?
Walnuts is the better keto choice at 3.9g carbs per serving vs 5g carbs in Peanuts.
Is Peanuts or Walnuts better for weight loss?
For weight loss, Peanuts gives you more calorie flexibility (24 cal less per serving). For preserving muscle during a deficit, Peanuts delivers more protein per calorie. Most people on cuts benefit from Peanuts.
Which Is Better for Your Goal?
🔥 Weight Loss
Peanuts
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Peanuts
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Walnuts
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
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