Foods · Comparisons
Cashews vs Almonds: calories and nutrition compared
The short answer
Gram for gram, cashews and almonds are about the same in calories. Per 100 g: cashews ≈574 calories, almonds ≈579. In a typical portion, 1 oz of cashews is about 163 calories and 1 oz of almonds about 164.
Side by side, per 100 g
| Per 100 g | Cashews | Almonds |
|---|---|---|
| Calories | 574 kcal | 579 kcal |
| Protein | 15.3 g | 21.2 g |
| Carbohydrate | 32.7 g | 21.6 g |
| of which sugars | 5 g | 4.4 g |
| Fibre | 3 g | 12.5 g |
| Fat | 46.4 g | 49.9 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Cashews | 1 oz | 28 g | 163 | 4.3 g |
| Almonds | 1 oz | 28 g | 164 | 6 g |
Protein per 100 calories
Per 100 calories: about 2.7 g of protein in cashews, about 3.7 g in almonds.
Which one to pick
- More protein per calorie: Almonds.
- More fiber: Almonds.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Cashews (FDC 170571), Almonds (FDC 170567).