Calorie comparison
Cashews vs Walnuts
Per 100 grams, cashews is the lighter choice by 101 calories, while cashews 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 | Walnuts |
|---|---|---|
| Calories | 553 | 654 |
| Protein | 18 g | 15 g |
| Carbs | 30 g | 14 g |
| Fat | 44 g | 65 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
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, cashews or walnuts?
Per 100 g, cashews has 553 calories and walnuts has 654. Cashews is lower in calories.
Which has more protein, cashews or walnuts?
Cashews has 18 g of protein per 100 g; walnuts has 15 g. Cashews wins on protein.
Is cashews or walnuts 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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