What Has More Protein, Eggs or Peanuts? A Complete Guide for Your Nutrition Diet

November 4, 2025 •

3 min read

While a 100g serving of peanuts contains approximately twice as much protein as 100g of whole eggs, the answer to what has more protein, eggs or peanuts, is more nuanced when considering serving size, protein quality, and overall nutritional profiles. A balanced nutrition diet benefits from understanding the unique strengths of both these common foods.

Quick Summary

A comparative analysis reveals that peanuts offer more protein per gram, but eggs provide a complete protein source with higher bioavailability. The best choice depends on your specific dietary goals, such as managing calories, building muscle, or balancing your intake of complete versus incomplete protein sources. Both options offer distinct and valuable nutritional benefits.

Key Points

Protein per 100g: Peanuts contain significantly more protein by weight than whole eggs, with approximately 25.8g per 100g compared to 13g in eggs.
Protein Quality: Eggs are a complete protein source, providing all nine essential amino acids, while peanuts are an incomplete protein.
Protein Bioavailability: Egg protein is more easily digested and utilized by the body, giving it a higher biological value.
Protein per Calorie: Eggs are more calorie-efficient for protein intake, with approximately 35% of their calories from protein compared to 15% for peanuts.
Other Nutrients: Eggs are rich in choline, Vitamin D, and eye-health antioxidants, while peanuts provide healthy monounsaturated fats, fiber, and Vitamin E.
Dietary Versatility: Both can be incorporated into a diet easily, with eggs offering a low-carb, complete protein option and peanuts serving as an excellent plant-based source of healthy fats and fiber.

Eggs vs. Peanuts: A Head-to-Head Protein Showdown

When comparing the protein content of eggs and peanuts, the outcome can vary significantly depending on the metric used. On a per-calorie basis, eggs are a more protein-dense food, while per 100g, peanuts contain a much higher concentration of protein. Looking at a common serving size, one ounce (28g) of peanuts contains slightly more protein (approx. 7g) than one large egg (approx. 6g). This highlights the importance of looking beyond simple numbers and considering factors like protein quality and total caloric intake.

Protein Quality: Complete vs. Incomplete

Eggs are considered a 'complete protein' source, containing all nine essential amino acids. They also have high protein bioavailability. Peanuts are an 'incomplete protein' with lower levels of methionine. A varied plant-based diet including peanuts and grains can provide a complete amino acid profile.

Protein Per Calorie: An Important Metric

For those watching calories, eggs offer more protein per calorie. A large egg (72 calories) gets about 35% of its calories from protein, while a one-ounce serving of peanuts (180 calories) gets around 15% from protein.

Comprehensive Nutritional Breakdown

The following table offers a comparison of the key nutritional components of eggs and peanuts per 100g, based on USDA data referenced in the search results.


Nutrient (per 100g)	Large Whole Egg (approx. 1.6 eggs)	Raw Peanuts
Energy	143 kcal	567 kcal
Protein	13g	25.8g
Total Fat	9.5g	49.2g
Carbohydrates	0.7g	16.1g
Fiber	0g	8.5g
Sodium	142mg	26mg
Vitamins	B12, D, A, E	E, Niacin, Folate
Minerals	Choline, Selenium	Magnesium, Zinc

Health Benefits Beyond Protein

Both eggs and peanuts offer significant health benefits that go beyond their protein content. Incorporating both into a balanced diet can provide a wide spectrum of essential nutrients.

The Health Benefits of Eggs

Eggs are a source of micronutrients. They provide choline for brain function, lutein and zeaxanthin for eye health, and omega-3 fatty acids for heart health. Vitamins A, D, B12, and selenium support the immune system.

The Health Benefits of Peanuts

Peanuts are a source of plant-based protein, healthy fats, and fiber. Their monounsaturated and polyunsaturated fats support heart health. Peanuts are a low-glycemic food, aiding blood sugar regulation. Fiber, protein, and fat content help with satiety and weight management. Peanuts also contain antioxidants like resveratrol.

Which is the Right Choice for Your Diet?

The ideal choice between eggs and peanuts depends on your dietary goals and preferences. For calorie-conscious individuals, eggs provide a complete protein with high bioavailability at a lower caloric cost. For plant-based diets, peanuts are key for meeting protein needs, especially when combined with other foods. Peanuts also offer more fiber for digestion and weight management.

For Muscle Building

Eggs are highly efficient for muscle synthesis due to their bioavailability and complete amino acid profile. Peanuts can support muscle building in a varied plant-based diet.

For Weight Management

Both can support weight management due to protein content. Eggs are lower in calories and fat, while peanuts provide healthy fats and fiber for satiety.

How to Incorporate Both Into Your Nutrition Diet

To reap the full range of nutritional benefits, you can creatively incorporate both eggs and peanuts into your daily meals.

Egg-based meal ideas:

Omelets and Frittatas: Add vegetables for nutrients.
Hard-Boiled Eggs: Portable high-protein snack.
Egg Salad: Quick and satisfying lunch.
Breakfast Burritos: Eggs with beans, salsa, and avocado.
Baked Eggs: Cooked with fillings like spinach and feta.

Peanut-based meal ideas:

Peanut Butter: Spread on whole-grain toast or fruit.
Stir-Fries: Add crushed peanuts for texture and protein.
Satay Sauce: Use natural peanut butter for grilled foods.
Salad Topping: Add roasted peanuts to salads.
Smoothies: A spoonful adds protein and richness.

Conclusion

Deciding what has more protein, eggs or peanuts, depends on the specific nutritional angle. Peanuts win in terms of protein per 100 grams, but eggs are the superior choice when evaluating protein quality and protein per calorie. Both are highly nutritious and can be valuable components of a healthy diet, each offering a distinct set of health benefits. Ultimately, the best strategy is to include a variety of protein sources to ensure you get a broad spectrum of nutrients. Whether you prefer a quick hard-boiled egg or a handful of roasted peanuts, both are excellent choices for boosting your daily protein intake. For more information on incorporating diverse protein sources, the World Health Organization offers valuable guidelines on healthy diets.

Frequently Asked Questions

Eggs are considered a 'complete protein' because they contain all nine essential amino acids in sufficient amounts. Peanuts are an 'incomplete protein' as they are lower in the amino acid methionine.

For weight loss, eggs may be more advantageous due to their higher protein-to-calorie ratio and satiating effects. Peanuts are calorie-dense but also promote fullness with their healthy fats and fiber, so moderation is key.

Egg protein is generally considered superior for muscle building due to its complete amino acid profile and high bioavailability. However, peanuts can still be an effective protein source, especially when paired with other plant-based proteins to complete the amino acid profile.

Peanuts contain significantly more healthy monounsaturated and polyunsaturated fats compared to eggs. These fats are beneficial for heart health and can aid in digestion and blood sugar regulation.

While peanuts contain healthy fats, they are also high in omega-6 fatty acids. Overconsumption of omega-6s relative to omega-3s can potentially increase inflammation, so balance is important.

Both foods are nutrient-dense but offer different profiles. Eggs are notably high in Vitamin B12, Vitamin D, choline, and selenium, while peanuts are rich in Vitamin E, niacin, folate, and magnesium.

You can use eggs for a high-protein, low-calorie breakfast and incorporate peanuts as a snack or part of lunch/dinner, like adding peanut butter to a smoothie or using peanuts in a salad or stir-fry.