Calorie comparison
Almonds vs Cashews
Per 100 grams, cashews is the lighter choice by 26 calories, while almonds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Cashews |
|---|---|---|
| Calories | 579 | 553 |
| Protein | 21 g | 18 g |
| Carbs | 22 g | 30 g |
| Fat | 50 g | 44 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🥜 Cashews
1 oz (28 g)
155 cal
5 g protein · 8.4 g carbs · 12.3 g fat
Frequently asked
Which has more calories, almonds or cashews?
Per 100 g, almonds has 579 calories and cashews has 553. Cashews is lower in calories.
Which has more protein, almonds or cashews?
Almonds has 21 g of protein per 100 g; cashews has 18 g. Almonds wins on protein.
Is almonds or cashews better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cashews — but portion size matters more than which food you pick.
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