Pine Nuts vs Almonds: Calories and Nutrition Compared (2026)

Almonds have higher protein at 21.1 g compared to pine nuts at 13.7 g. Pine nuts are higher in calories with 673 calories, while almonds contain 579 calories.

Pine nuts and almonds are popular nuts, each offering unique nutritional benefits. This comparison examines their calorie content, protein levels, and other nutritional aspects.

What Is the Difference Between Pine Nuts and Almonds?

Pine nuts are edible seeds from pine trees, known for their rich flavor and high fat content. They are often used in cooking and baking. Almonds are seeds from the fruit of the almond tree, commonly consumed as a snack or used in various culinary applications. They are recognized for their health benefits.

Pine Nuts vs Almonds: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of pine nuts and almonds.

Nutrient (per 100 g)	Pine nuts (dried)	Almonds (raw)
Calories	673 kcal	579 kcal
Protein	13.7 g	21.1 g
Carbs	13.1 g	21.6 g
Sugar	3.6 g	4.3 g
Fat	68.4 g	49.9 g
Fiber	3.7 g	12.5 g
Sodium	2 mg	1 mg

Which Is Better, Pine Nuts or Almonds?

For weight loss: Pine nuts contain 673 calories per 100 g, while almonds have 579 calories, making almonds a lower-calorie option.

For muscle and protein: Almonds provide 21.1 g of protein per 100 g, significantly more than the 13.7 g found in pine nuts.

For low-carb or low-sugar: Almonds have 21.6 g of carbs and 4.3 g of sugar, while pine nuts contain 13.1 g of carbs and 3.6 g of sugar.

How to Track Pine nuts and Almonds Accurately

It's easy to misjudge portion sizes and macros when consuming nuts, as they are energy-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values intended for educational purposes only. This information should not be considered medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Almonds have 21.1 g of protein per 100 g, while pine nuts have 13.7 g of protein.

Which has fewer calories?

Almonds contain 579 calories per 100 g, whereas pine nuts have 673 calories.

What are the carbohydrate contents?

Almonds have 21.6 g of carbs per 100 g, while pine nuts contain 13.1 g of carbs.

How much fat is in each?

Pine nuts have 68.4 g of fat per 100 g, and almonds contain 49.9 g of fat.

What is the sugar content in each nut?

Pine nuts have 3.6 g of sugar per 100 g, while almonds have 4.3 g of sugar.

Which nut has more fiber?

Almonds provide 12.5 g of fiber per 100 g, compared to 3.7 g of fiber in pine nuts.

Key Takeaways

• Pine nuts: 673 calories per 100 g.
• Almonds: 579 calories per 100 g.
• Pine nuts: 13.7 g protein per 100 g.
• Almonds: 21.1 g protein per 100 g.
• Pine nuts: 68.4 g fat per 100 g.
• Almonds: 49.9 g fat per 100 g.