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Brown Rice vs Cashews: Calories Compared
Brown Rice is lower in calories (123 vs 553 per 100g). Brown Rice has 2.7g protein per 100g versus 18.2g in Cashews.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Cashews at 155 kcal (28g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and cashews contributes 7.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Brown Rice | Cashews |
|---|---|---|
| Calories | 123 kcal | 553 kcal |
| Protein | 2.7g | 18.2g |
| Carbohydrates | 25.6g | 30.2g |
| of which Sugars | 0.2g | 5.9g |
| Fat | 1g | 43.9g |
| of which Saturates | 0.3g | 7.8g |
| Fibre | 1.6g | 3.3g |
| Sodium | 4mg | 12mg |
| Potassium | 86mg | 660mg |
| Calcium | 3mg | 37mg |
| Iron | 0.6mg | 6.7mg |
| Vitamin C | 0mg | 0.5mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 20µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cashews has more (553kcal vs 123kcal per 100g) — a difference of 430kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Cashews has more (18.2g vs 2.7g per 100g) — a difference of 15.5g. Cashews is the stronger source of protein here.
- Carbohydrates: Cashews has more (30.2g vs 25.6g per 100g) — a difference of 4.6g.
- Sugars: Cashews has more (5.9g vs 0.2g per 100g) — a difference of 5.7g. Brown Rice is the lower-sugars option if that is your priority.
- Fat: Cashews has more (43.9g vs 1g per 100g) — a difference of 42.9g. Brown Rice is the lower-fat option if that is your priority.
- Saturated fat: Cashews has more (7.8g vs 0.3g per 100g) — a difference of 7.5g. Brown Rice is the lower-saturated fat option if that is your priority.
- Fibre: Cashews has more (3.3g vs 1.6g per 100g) — a difference of 1.7g. Cashews is the stronger source of fibre here.
- Sodium: Cashews has more (12mg vs 4mg per 100g) — a difference of 8mg. Brown Rice is the lower-sodium option if that is your priority.
- Potassium: Cashews has more (660mg vs 86mg per 100g) — a difference of 574mg. Cashews is the stronger source of potassium here.
- Calcium: Cashews has more (37mg vs 3mg per 100g) — a difference of 34mg. Cashews is the stronger source of calcium here.
- Iron: Cashews has more (7mg vs 1mg per 100g) — a difference of 6mg. Cashews is the stronger source of iron here.
- Vitamin c: Cashews has more (0mg vs 0mg per 100g) — a difference of 0mg. Cashews is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Cashews has more (20µg vs 6µg per 100g) — a difference of 14µg. Cashews is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Brown Rice | % DV | Cashews | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Brown Rice is the lower-calorie option at 123 kcal per 100g. If you need more protein, Cashews provides more at 18.2g per 100g. For lower carbohydrates, Brown Rice has fewer carbs at 25.6g per 100g.
Both brown rice and cashews can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Brown Rice or Cashews?
Brown Rice has 123 calories per 100g while Cashews has 553 calories per 100g. Cashews is higher in calories by 430 kcal per 100g.
Which has more protein, Brown Rice or Cashews?
Brown Rice contains 2.7g of protein per 100g. Cashews contains 18.2g of protein per 100g. Cashews has more protein.
Is Brown Rice healthier than Cashews?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Cashews has 553 kcal, 18.2g protein, 30.2g carbs and 43.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Brown Rice or Cashews?
Brown Rice contains 1.6g of fibre per 100g, and Cashews contains 3.3g per 100g. Cashews has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Cashews?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical a handful of cashews (28g) is around 155 calories — a difference of 93 kcal per serving in favour of cashews.
Can I substitute Brown Rice for Cashews in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).