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Cashews vs Dark Chocolate: Calories Compared
Dark Chocolate is lower in calories (546 vs 553 per 100g). Cashews has 18.2g protein per 100g versus 4.9g in Dark Chocolate.
Per typical serving, Cashews provides 155 kcal (based on a 28g portion) versus Dark Chocolate at 109 kcal (20g). The average adult needs around 2,000 calories per day, so cashews contributes 7.7% and dark chocolate contributes 5.5% 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 | Dark Chocolate |
|---|---|---|
| Calories | 553 kcal | 546 kcal |
| Protein | 18.2g | 4.9g |
| Carbohydrates | 30.2g | 61.2g |
| of which Sugars | 5.9g | 47.9g |
| Fat | 43.9g | 31.3g |
| of which Saturates | 7.8g | 18.5g |
| Fibre | 3.3g | 7g |
| Sodium | 12mg | 24mg |
| Potassium | 660mg | 559mg |
| Calcium | 37mg | 56mg |
| Iron | 6.7mg | 8mg |
| Vitamin C | 0.5mg | 0mg |
| Vitamin A | 0µg | 2µg |
| Selenium | 20µg | 3µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Cashews has more (553kcal vs 546kcal per 100g) — a difference of 7kcal. Dark Chocolate is the lower-calories option if that is your priority.
- Protein: Cashews has more (18.2g vs 4.9g per 100g) — a difference of 13.3g. Cashews is the stronger source of protein here.
- Carbohydrates: Dark Chocolate has more (61.2g vs 30.2g per 100g) — a difference of 31g.
- Sugars: Dark Chocolate has more (47.9g vs 5.9g per 100g) — a difference of 42g. Cashews is the lower-sugars option if that is your priority.
- Fat: Cashews has more (43.9g vs 31.3g per 100g) — a difference of 12.6g. Dark Chocolate is the lower-fat option if that is your priority.
- Saturated fat: Dark Chocolate has more (18.5g vs 7.8g per 100g) — a difference of 10.7g. Cashews is the lower-saturated fat option if that is your priority.
- Fibre: Dark Chocolate has more (7g vs 3.3g per 100g) — a difference of 3.7g. Dark Chocolate is the stronger source of fibre here.
- Sodium: Dark Chocolate has more (24mg vs 12mg per 100g) — a difference of 12mg. Cashews is the lower-sodium option if that is your priority.
- Potassium: Cashews has more (660mg vs 559mg per 100g) — a difference of 101mg. Cashews is the stronger source of potassium here.
- Calcium: Dark Chocolate has more (56mg vs 37mg per 100g) — a difference of 19mg. Dark Chocolate is the stronger source of calcium here.
- Iron: Dark Chocolate has more (8mg vs 7mg per 100g) — a difference of 1mg. Dark Chocolate 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: Dark Chocolate has more (2µg vs 0µg per 100g) — a difference of 2µg. Dark Chocolate is the stronger source of vitamin A here.
- Selenium: Cashews has more (20µg vs 3µg per 100g) — a difference of 17µg. 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 | Cashews | % DV | Dark Chocolate | % 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, Dark Chocolate is the lower-calorie option at 546 kcal per 100g. If you need more protein, Cashews provides more at 18.2g per 100g. For lower carbohydrates, Cashews has fewer carbs at 30.2g per 100g.
Both cashews and dark chocolate 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 Dark Chocolate?
Cashews has 553 calories per 100g while Dark Chocolate has 546 calories per 100g. Cashews is higher in calories by 7 kcal per 100g.
Which has more protein, Cashews or Dark Chocolate?
Cashews contains 18.2g of protein per 100g. Dark Chocolate contains 4.9g of protein per 100g. Cashews has more protein.
Is Cashews healthier than Dark Chocolate?
Cashews has 553 kcal, 18.2g protein, 30.2g carbs and 43.9g fat per 100g. Dark Chocolate has 546 kcal, 4.9g protein, 61.2g carbs and 31.3g 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 Dark Chocolate?
Cashews contains 3.3g of fibre per 100g, and Dark Chocolate contains 7g per 100g. Dark Chocolate has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Cashews vs Dark Chocolate?
A typical a handful of cashews (28g) is around 155 calories. A typical 2 squares of dark chocolate (20g) is around 109 calories — a difference of 46 kcal per serving in favour of dark chocolate.
Can I substitute Cashews for Dark Chocolate 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.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).