Almonds vs Feta Cheese
Side-by-side macro comparison. Almonds vs Feta Cheese per their standard serving sizes.
Macro Comparison Table
| Macro | Almonds | Feta Cheese | Difference |
|---|---|---|---|
| Calories | 164 cal | 75 cal | +119% Almonds |
| Protein | 6g | 4g | +50% Almonds |
| Carbs | 6g | 1.2g | +400% Almonds |
| Fat | 14g | 6g | +133% Almonds |
Differences shown relative to Almonds. Positive = Almonds has more.
Quick Take
Almonds delivers 164 calories per serving with 6g protein, 6g carbs, and 14g fat. Feta Cheese delivers 75 calories with 4g protein, 1.2g carbs, and 6g fat. The most meaningful difference: Feta Cheese saves 89 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Feta Cheese gives you 89 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Feta Cheese delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Almonds brings 164 calories — useful when you're chasing a surplus and struggling to eat enough. Almonds delivers 6g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Almonds and Feta Cheese are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Almonds or Feta Cheese?
Almonds has more protein: 6g vs 4g per serving. That's a difference of 2g.
Which has fewer calories, Almonds or Feta Cheese?
Feta Cheese has 75 calories per serving vs 164 calories in Almonds — a difference of 89 calories.
Is Almonds or Feta Cheese better for keto?
Feta Cheese is the better keto choice at 1.2g carbs per serving vs 6g carbs in Almonds.
Is Almonds or Feta Cheese better for weight loss?
For weight loss, Feta Cheese gives you more calorie flexibility (89 cal less per serving). For preserving muscle during a deficit, Feta Cheese delivers more protein per calorie. Most people on cuts benefit from Feta Cheese.
Which Is Better for Your Goal?
🔥 Weight Loss
Feta Cheese
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Almonds
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Feta Cheese
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Almonds and Feta Cheese stack up:
Full Almonds guide • Full Feta Cheese guide • All comparisons