Tree Nuts vs. Peanuts: Dietitians Explain Which Is Healthier

Even though they’re all found in the same aisle at the grocery store, there’s one key difference between tree nuts (which include almonds, walnuts, cashews, and pistachios, to name a few) and peanuts. “Peanuts grow underground and are classified as legumes, whereas tree nuts are edible seeds that grow on trees,” explains Diane Han, M.P.H., R.D., a dietitian based in San Francisco, CA, and the founder of Woking Balance Wellness. But since peanuts are consumed in the same way as tree nuts are and don’t need to be cooked like beans and lentils, we typically speak about all of them in the same breath.

Tree nut nutrition

All types of tree nuts are slightly different from a nutrition perspective. Here, we’ll highlight two of the most popular types of tree nuts: almonds and cashews.

According to the United States Department of Agriculture (USDA), one ounce of whole, raw almonds or roughly ¼ cup contains:

• 208 calories
• 7 grams (g) of protein
• 17 g of fat
• 6 g of carbohydrates
• 0 g of sugar

Meanwhile, per the USDA, the same serving of raw cashews contains:

• 188 calories
• 5 g of protein
• 13 g of fat
• 12 g of carbohydrates
• 0 g of sugar

Peanut nutrition

By comparison, the USDA says that one ounce or ¼ cup of raw peanuts contains:

• 196 calories
• 7 g of protein
• 14 g of fat
• 8 g of carbohydrates
• 0 g of sugar

“Tree nuts are nutrient-dense, providing healthy fats, protein, fiber, magnesium, vitamin E, and antioxidants,” says Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with V Nutrition and Wellness. That makes them a smart addition to any diet, but especially if you’re trying to improve your heart or brain health. A 2023 review published in Advances in Nutrition found that regular tree nut consumption reduced numerous risk factors for cardiovascular disease, including LDL “bad” cholesterol, total cholesterol, and triglycerides. Enjoying a mixture of tree nuts like walnuts, pistachios, cashews, and hazelnuts has also been found to improve cerebral blood flow, which is a marker of healthy brain function, according to research in Clinical Nutrition.

Despite the high numbers you see above for calories and fat, tree nuts are also an excellent addition to your diet for weight loss or weight maintenance. Research published in Obesity Reviews confirmed that higher nut intake is associated with reductions in both body weight and body fat, thanks to the way they promote satiety without impacting blood sugar. However, that doesn’t mean you should eat as many nuts as you want every day. “Tree nuts can be high in calories when consumed in excess, which may lead to unintended weight gain,” Han says. That’s why a serving size is typically only a quarter cup. Fortunately, thanks to how much protein and healthy fat you get in that small serving, it’s typically all you need to feel satisfied.

Han adds that one other thing to be mindful of when enjoying tree nuts is sodium and sugar, which are added to salted and flavored nut mixes and could counteract the benefits above. Try to stick to raw and unsalted as much as possible.

“Peanuts provide protein and fiber and also support heart health and have anti-inflammatory benefits, similar to tree nuts,” says Garcia-Benson. The Advances in Nutrition study above found that peanuts delivered the same cardioprotective benefits as tree nuts, while a study in Nutrients found that munching on ¼ cup of peanuts twice a day prior to meals delivered the same weight loss results as a low-fat diet (and was almost certainly more enjoyable). Peanuts may also deliver benefits for mood and brain health, according to a study in Clinical Nutrition, which found that consuming either peanuts or peanut butter improved memory and lowered feelings of anxiety and depression.

“Peanuts are often a more affordable option that tree nuts while still being nutrient-rich,” notes Garcia-Benson, which can make them more appealing for some people.

Peanuts also carry a greater allergy risk than tree nuts. According to the Allergy & Asthma Network, peanuts are the most common food allergy, with 2.2% of Americans being allergic to peanuts, while only 1.2% are allergic to tree nuts. Beyond that, Han says that the same concern about calories and excess consumption applies to peanuts that applies to tree nuts, as well as the need to be aware of added sodium and sugar.

“Both tree nuts and peanuts can support health and can be included in a balanced eating pattern, whether for weight loss or overall well-being,” says Garcia-Benson. “Their mix of fat, protein, and fiber can help with satiety, which may reduce overall calorie intake.” The same idea applies to nut butters, which Garcia-Benson adds are a convenient way to get the same nutrients. Just be sure to check the ingredient list and choose options made with just nuts (and a touch of salt, if you want) that don’t include any added sugars or oils.

“Between tree nuts and peanuts, there isn’t one that’s better to include in your diet when you’re trying to lose weight or improve your health,” says Han. “Including both is recommended, as variety in your diet helps ensure exposure to the different vitamins, minerals, and antioxidants each one provides to support overall health.” As long as you’re not eating too many of either, you’ll be good to go.