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Cashews vs Almonds: Calories Compared
Cashews is lower in calories (553 vs 579 per 100g). Cashews has 18.2g protein per 100g versus 21.1g in Almonds.
Per typical serving, Cashews provides 155 kcal (based on a 28g portion) versus Almonds at 162 kcal (28g). The average adult needs around 2,000 calories per day, so cashews contributes 7.7% and almonds contributes 8.1% 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 | Cashews | Almonds |
|---|---|---|
| Calories | 553 kcal | 579 kcal |
| Protein | 18.2g | 21.1g |
| Carbohydrates | 30.2g | 21.6g |
| of which Sugars | 5.9g | 4.3g |
| Fat | 43.9g | 49.9g |
| of which Saturates | 7.8g | 3.8g |
| Fibre | 3.3g | 12.5g |
| Sodium | 12mg | 1mg |
| Potassium | 660mg | 733mg |
| Calcium | 37mg | 269mg |
| Iron | 6.7mg | 3.7mg |
| Vitamin C | 0.5mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 20µg | 4µg |
| Riboflavin (B2) | 0.1mg | 1.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 553kcal per 100g) — a difference of 26kcal. Cashews is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 18.2g per 100g) — a difference of 2.9g. Almonds is the stronger source of protein here.
- Carbohydrates: Cashews has more (30.2g vs 21.6g per 100g) — a difference of 8.6g.
- Sugars: Cashews has more (5.9g vs 4.3g per 100g) — a difference of 1.6g. Almonds is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 43.9g per 100g) — a difference of 6g. Cashews is the lower-fat option if that is your priority.
- Saturated fat: Cashews has more (7.8g vs 3.8g per 100g) — a difference of 4g. Almonds is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 3.3g per 100g) — a difference of 9.2g. Almonds is the stronger source of fibre here.
- Sodium: Cashews has more (12mg vs 1mg per 100g) — a difference of 11mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 660mg per 100g) — a difference of 73mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 37mg per 100g) — a difference of 232mg. Almonds is the stronger source of calcium here.
- Iron: Cashews has more (7mg vs 4mg per 100g) — a difference of 3mg. 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 4µg per 100g) — a difference of 16µg. Cashews is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
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 | Cashews | % DV | Almonds | % 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, Cashews is the lower-calorie option at 553 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Almonds has fewer carbs at 21.6g per 100g.
Both cashews and almonds 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, Cashews or Almonds?
Cashews has 553 calories per 100g while Almonds has 579 calories per 100g. Almonds is higher in calories by 26 kcal per 100g.
Which has more protein, Cashews or Almonds?
Cashews contains 18.2g of protein per 100g. Almonds contains 21.1g of protein per 100g. Almonds has more protein.
Is Cashews healthier than Almonds?
Cashews has 553 kcal, 18.2g protein, 30.2g carbs and 43.9g fat per 100g. Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g 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, Cashews or Almonds?
Cashews contains 3.3g of fibre per 100g, and Almonds contains 12.5g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cashews vs Almonds?
A typical a handful of cashews (28g) is around 155 calories. A typical a handful of almonds (28g) is around 162 calories — a difference of 7 kcal per serving in favour of cashews.
Can I substitute Cashews for Almonds 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).