Almonds vs Pistachios

Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Pistachios has 540 kcal and 23.3 g protein.

Almonds

608
kcal per 100 g
18.3 g protein

Pistachios

540
kcal per 100 g
23.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Almonds Pistachios Difference
Calories Fewer calories for the same weight 608 kcal 540 kcal better 11%
Protein More protein helps with fullness and muscle 18.3 g 23.3 g better 22%
Carbs Lower carbs suits low-carb and diabetic diets 3.3 g better 15.7 g 79%
Fat Lower fat means lower calorie density 58.3 g 42.3 g better 27%
Fiber More fibre improves fullness and digestion 13.3 g better 10.7 g 20%
Sugar Less sugar means a gentler blood-sugar response 2.5 g better 8 g 69%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Pistachios

Pistachios is the lighter choice at 540 kcal per 100 g against 608 for Almonds — about 11% fewer calories for the same weight on your plate. That does not make Almonds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pistachios

Pistachios is the stronger protein source, with 23.3 g per 100 g against 18.3 g for Almonds. To match that from Almonds you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Almonds vs Pistachios — common questions

Almonds has more calories — about 608 kcal per 100 g compared with 540 kcal for Pistachios.

Pistachios has more protein — 23.3 g per 100 g against 18.3 g for Almonds.

Pistachios is the lighter choice at 540 kcal per 100 g against 608 for Almonds — about 11% fewer calories for the same weight on your plate. That does not make Almonds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pistachios is the stronger protein source, with 23.3 g per 100 g against 18.3 g for Almonds. To match that from Almonds you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 1148 kcal and 41.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Pistachios has the edge, mainly on calorie density. Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Pistachios has 540 kcal and 23.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Almonds nutrition & serving sizes
Full Pistachios nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.