How Many Almonds Equal One Egg? A Nutrition Diet Breakdown

October 3, 2025 •

3 min read

While both are heralded for their nutritional benefits, a typical serving of approximately 23 almonds provides around 6 grams of protein, a figure almost identical to the protein content of one large egg. However, comparing these two foods simply based on protein content is misleading, as their overall nutritional profiles, calorie counts, and composition of fats, vitamins, and minerals are remarkably different.

Quick Summary

This article provides a nutritional breakdown and comparison of almonds and eggs, detailing their differences in protein quality, calorie density, and other key micronutrients. It helps readers understand the distinct health benefits of each food and offers guidance on how to incorporate both into a balanced diet.

Key Points

Protein Comparison: Approximately 23 almonds (one ounce) offer about 6g of protein, equivalent to one large egg.
Protein Quality: Eggs are a complete protein source containing all essential amino acids, while almonds are an incomplete protein.
Calorie and Fat Density: One large egg has about 70 calories, whereas an ounce of almonds contains around 160 calories and significantly more fat.
Key Micronutrients: Eggs are excellent sources of Vitamin D, B12, and Choline, while almonds are rich in Vitamin E, magnesium, and fiber.
Balancing Your Diet: Both foods are valuable; integrate them for different benefits—eggs for efficient, low-calorie protein, and almonds for healthy fats, fiber, and antioxidants.
Incomplete Protein Strategy: Vegetarians can combine almonds with other plant-based sources like legumes or grains to form a complete protein.

Protein Content: Quality Over Quantity

When considering how many almonds equal one egg, the protein comparison is a natural starting point. An ounce of almonds (about 23 nuts) offers around 6 grams of protein, a nearly identical amount to the approximately 6 to 7 grams found in one large egg. However, the quality of this protein is where the two differ significantly.

Eggs are considered a "complete protein," meaning they contain all nine essential amino acids. This makes them a highly efficient source for muscle repair and growth. The protein in eggs is also highly bioavailable, meaning the body can use it very effectively.

Conversely, almonds are an "incomplete protein" as they are low in the essential amino acid lysine. While still valuable, combining them with other foods is important for those relying solely on plant-based protein to achieve a complete amino acid profile throughout the day.

The Calorie and Fat Difference

Another crucial factor is the caloric and fat density. A single large egg contains about 70 calories with roughly 5 grams of fat. An ounce of almonds, despite similar protein, contains around 160 calories and about 14 grams of fat.

The fats in almonds are predominantly heart-healthy unsaturated fats, rich in monounsaturated fats that can help lower LDL cholesterol. A large egg contains some saturated fat, though recent research suggests dietary cholesterol from eggs has minimal impact on blood cholesterol for most people.

Micronutrient Variations: More Than Just Protein

Beyond macronutrients, almonds and eggs offer different vitamins and minerals. Neither is inherently "better," but each offers different benefits depending on dietary needs.

Eggs are a powerful source of vitamins and minerals, including Vitamin B12, Vitamin D, Choline, Selenium, Lutein, and Zeaxanthin.

Almonds are rich in Vitamin E, Magnesium, Fiber, and Manganese.

Eggs vs. Almonds: A Quick Nutritional Comparison


Nutrient	One Large Egg (approx. 50g)	One Ounce Almonds (approx. 23 nuts)	Key Difference
Protein	~6-7g (Complete)	~6g (Incomplete, missing lysine)	Eggs have superior, complete protein for muscle repair.
Calories	~70	~160	Almonds are significantly more calorie-dense.
Total Fat	~5g	~14g	Almonds provide more fat, primarily heart-healthy unsaturated fats.
Saturated Fat	~1.6g	~1g	Eggs have slightly more saturated fat.
Fiber	0g	~3.5-4g	Almonds are a great source of fiber, which eggs completely lack.
Vitamin E	Small amount	Excellent source (36% DV per oz)	Almonds are significantly higher in Vitamin E.
Vitamin B12	Excellent source	None	A key nutrient found exclusively in animal products like eggs.
Magnesium	Small amount	Good source	Almonds are a much better source of magnesium.
Choline	Excellent source	None	Essential for brain and nervous system health, found in eggs.

Integrating Almonds and Eggs into a Balanced Diet

Rather than viewing almonds and eggs as direct replacements, it's beneficial to include both in a balanced diet, appreciating their unique strengths based on your nutritional goals. An egg is efficient for muscle-building and satiety with fewer calories. A handful of almonds is ideal for heart health, increased fiber, and antioxidants like Vitamin E. Combining them is also an excellent strategy. For vegans, a variety of plant-based foods, including almonds, is necessary for all essential amino acids. Combining almonds with legumes or whole grains can help create a complete protein profile. Read more on plant-based protein combinations here.

Conclusion

While approximately 23 almonds provide similar protein to one egg, this doesn't tell the full story. Eggs offer complete protein, are lower in calories, and contain unique vitamins like B12, D, and choline. Almonds, though more calorie-dense, are rich in heart-healthy unsaturated fats, fiber, Vitamin E, and magnesium. Both are nutritious, and incorporating them strategically into your diet can maximize overall health benefits.

Frequently Asked Questions

Yes, from a completeness standpoint, the protein in eggs is superior because it contains all nine essential amino acids, making it a 'complete protein'. Almond protein is 'incomplete' as it lacks sufficient levels of all essential amino acids.

A handful of almonds (approx. 23 nuts) contains significantly more calories (around 160) than a single large egg, which has only about 70 calories.

Almonds have an advantage for heart health due to their high content of monounsaturated fats and vitamin E, which help lower LDL cholesterol and reduce inflammation. Eggs, while once controversial for their cholesterol, are now considered to have a minimal impact on blood cholesterol for most people.

Almonds are a much better source of dietary fiber, with an ounce providing about 3.5 to 4 grams, while eggs contain no fiber at all.

Yes, almonds can be an excellent protein source for vegans, but because they are an incomplete protein, they should be combined with other plant-based foods throughout the day, such as legumes or whole grains, to ensure all essential amino acids are consumed.

Both can aid in weight management. Eggs are low in calories and high in complete protein, promoting satiety and potentially reducing overall calorie intake. Almonds, despite being higher in calories, provide healthy fats and fiber that also help you feel full and stabilize blood sugar levels.

Yes, but they offer different vitamins. Eggs are a key source of Vitamin D, B12, and Choline, while almonds are exceptionally rich in Vitamin E and magnesium.