Cashews vs Almonds: nutrition comparison
Per 100 g · raw vs raw
Per 100 g, cashews has 553 kcal and 18.2 g protein, while almonds has 579 kcal and 21.2 g protein. Cashews is the lighter option by 26 kcal. Almonds delivers more protein (3 g more per 100 g). Almonds is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Cashews | Almonds | Difference | |
|---|---|---|---|
| Calories | 553 kcal | 579 kcal | −26 kcal (4%) |
| Protein | 18.2 g | 21.2 g | −3 g (14%) |
| Carbohydrate | 30.2 g | 21.6 g | +8.6 g (40%) |
| Fat | 43.9 g | 49.9 g | −6 g (12%) |
| Fiber | 3.3 g | 12.5 g | −9.2 g (74%) |
| Sugar | 5.9 g | 4.4 g | +1.5 g (34%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Almonds is higher (579 vs 553 kcal).
- Protein: Almonds leads with 21.2 g vs 18.2 g. That is 3.3 g/100 kcal for cashews and 3.7 g/100 kcal for almonds.
- Fiber: Almonds provides more (12.5 g vs 3.3 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, cashews or almonds?
Almonds has more — 579 kcal vs 553 kcal per 100 g, a difference of 26 kcal.
Which has more protein, cashews or almonds?
Almonds has more protein: 21.2 g vs 18.2 g per 100 g.
Is cashews healthier than almonds?
"Healthier" depends on your goals. Per 100 g, cashews has 553 kcal and 18.2 g protein, while almonds has 579 kcal and 21.2 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14