Calorie comparison
Cashews vs Sunflower Seeds
Per 100 grams, cashews is the lighter choice by 31 calories, while sunflower seeds 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 | Cashews | Sunflower Seeds |
|---|---|---|
| Calories | 553 | 584 |
| Protein | 18 g | 21 g |
| Carbs | 30 g | 20 g |
| Fat | 44 g | 51 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
🥜 Cashews
1 oz (28 g)
155 cal
5 g protein · 8.4 g carbs · 12.3 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, cashews or sunflower seeds?
Per 100 g, cashews has 553 calories and sunflower seeds has 584. Cashews is lower in calories.
Which has more protein, cashews or sunflower seeds?
Cashews has 18 g of protein per 100 g; sunflower seeds has 21 g. Sunflower Seeds wins on protein.
Is cashews or sunflower seeds 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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