I’ll be honest: I used to reach for whichever nut jar was closest. Then I started paying attention. Little differences add up — a calorie here, a micronutrient there — and suddenly your go-to snack looks different. In 2025 the conversation keeps coming back to two familiar contenders: pistachios and peanuts. Both are tasty, both are healthy in their own ways. But they aren’t the same. Here’s a plainspoken guide to what actually separates them — and which one might suit your goals.

Quick take (if you’re scanning)

Pistachios tend to be a touch lighter in calories and richer in certain antioxidants and potassium. Peanuts deliver slightly more protein and magnesium — and they’re cheaper. So: pistachios for mindful snacking; peanuts for protein and value.

The numbers that matter

Let’s look at a typical 1-ounce (28 g) handful — the practical portion most of us eat.

• Pistachios: about 159 calories, roughly 6 g protein, 13 g fat, 3 g fiber, and close to 290 mg potassium.
• Peanuts: about 166 calories, roughly 7 g protein, 14 g fat, 2 g fiber, and around 200 mg potassium.

Those aren’t huge gaps. But they explain why pistachios feel a bit lighter in a bowl and why peanuts are a little more muscle-friendly. I double-checked the standard nutrition tables while writing this (USDA FoodData Central is a good place if you want to nerd out).

Heart health — both are allies

If you care about your heart, you can relax a little. Both nuts are rich in the good-for-you monounsaturated and polyunsaturated fats that help keep LDL cholesterol in check. Pistachios bring extra phytosterols and a range of antioxidants; peanuts come with heart-helping fats too, and have been part of diets linked to lower cardiovascular risk.

The takeaway: either can be folded into a heart-healthy routine. But if you want the slight antioxidant edge, pistachios nudge ahead.

Weight control and satiety — the shell matters

There’s something almost psychological about pistachios: the shells. They slow you down. That small pause — shell, eat, shell, eat — turns a snack into a more mindful ritual. Studies and dietitians often point to that as a real advantage for portion control.

Peanuts are denser (more calories and protein per ounce), so they can feel more immediately filling. If you’re an athlete or need a calorie-dense snack between workouts, peanuts are the pragmatic choice.

Tip: choose unsalted, dry-roasted varieties. The worst culprits for sneaky calories are honey-roasted, candied, or oil-drenched nuts.

Antioxidants and special nutrients — different strengths

Pistachios carry lutein and zeaxanthin — compounds usually talked about for eye health — plus a broader polyphenol profile. Peanuts bring resveratrol to the table (yep, the same molecule people mention with red wine). So — pistachios are good for antioxidant variety; peanuts give you a brain- and longevity-friendly compound.

Allergies — peanuts are more commonly dangerous

This is not a small issue. Peanut allergies remain among the most common and severe food allergies, especially in the U.S. Pistachio allergies are less common but do occur (they can cross-react with other tree nut allergies). If you’re feeding others, ask first. Don’t assume “it’s just a nut.”

Sustainability and price — peanuts win

If the planet (or your grocery bill) matters, peanuts are harder to beat. They generally require less water and can be grown in more places, and they’re considerably cheaper per pound than pistachios. For many families, peanuts are the economical source of protein and calories we need.

So which should you pick?

It really depends on the goal:

• Trying to lose weight or eat more mindfully? Pistachios (the shell habit helps).
• Need cheap, protein-forward fuel? Peanuts.
• Want antioxidants and eye-friendly nutrients? Pistachios.
• Budget and environmental concerns? Peanuts.

Or — and I say this as someone who gets bored eating the same thing day after day — mix them. There’s no rule that says you have to pick one. A daily handful with both gives you a broader nutrient spread.

Where this fits in a healthy day

If you’re building snacks that support weight loss or a cleaner diet, aim to pair a small serving of nuts with fiber or protein from another source. For ideas on healthy pairings and snacks that fit weight goals, check out related guides like Best Nut for Natural Weight Loss and Favorite Foods to Lose Weight Fast . If you want a deep dive on peanuts specifically, this piece on the Health Benefits of Roasted Groundnuts is useful reading

Final, practical tip

Buy plain, unsalted versions. Portion them into small containers (I do 1-oz snack cups and it helps). And if you’re trying to pick a winner — think about what you need today. Protein and budget? Peanuts. Mindful eating and antioxidants? Pistachios. Want both? Mix them, and move on with your day.

Sources

• USDA FoodData Central — nutrient values and serving sizes for pistachios and peanuts.
• https://fdc.nal.usda.gov/

• Harvard T.H. Chan School of Public Health — guidance on nuts and heart health.
• https://www.hsph.harvard.edu/nutritionsource/food-features/nuts/

Muhammad Ahtsham

Muhammad Ahtsham is the founder of EatLike.com, where he shares real-world advice on clean eating, high-protein meals, and healthy weight loss. With hands-on experience in nutrition and food blogging, his recipes and tips are practical, tested, and made to help real people see results.