Are almonds or cashews healthier?

Almonds take most categories. Per 1 oz serving, they offer 6g of protein and 3.5g of fiber against 5.2g and 0.9g for cashews, plus far more calcium and vitamin E. Cashews answer with minerals, packing 1.9mg of iron, 1.6mg of zinc, and 83mg of magnesium per ounce, and they run slightly leaner at 157 calories versus 164. Both belong in a healthy rotation.

Which has more protein, almonds or cashews?

Almonds, with 6g per ounce versus 5.2g for cashews. Neither replaces meat, eggs, or legumes as a primary protein source, but almonds stretch a bit further per calorie, fitting that 6g into a 164-calorie handful of 23 nuts. An ounce of cashews is 18 nuts at 157 calories.

Are almonds or cashews better for weight loss?

Calories are nearly identical, 164 per ounce for almonds and 157 for cashews, so fiber becomes the tiebreaker. Almonds carry 3.5g per ounce versus 0.9g, which helps a 23-nut portion keep you full. Measuring matters more than the choice itself, since a single cup of cashews runs 769 calories.

Which nut is better for keto, almonds or cashews?

Almonds, by a wide margin. They hold about 2.6g of net carbs per ounce (6.1g carbs minus 3.5g fiber), while cashews are the most carb-heavy common nut at 7.7g net, from 8.6g of carbs, 0.9g of fiber, and 1.7g of sugar. Three ounces of cashews would consume most of a 25g daily keto allowance; almonds leave plenty of room.

Do cashews have fewer calories than almonds?

Slightly. USDA data lists 157 calories per ounce for cashews against 164 for almonds, or 553 versus 579 per 100g. Counted by the nut, ten cashews come to about 87 calories while ten almonds are 69, since almond kernels weigh less. A 7-calorie-per-ounce gap will never make or break a diet.

Are almonds or cashews better for diabetics?

Both sit low on the glycemic scale, but almonds edge ahead with 2.6g of net carbs per ounce versus 7.7g for cashews. Almonds also bring 3.5g of fiber per serving, which slows glucose absorption when nuts accompany a meal. Cashews still work in measured 1 oz portions of 157 calories; just budget their 8.6g of carbs.

How many almonds or cashews should I eat a day?

A 1 oz portion of either is the standard daily serving: 23 almonds at 164 calories or 18 cashews at 157. Going much past 1.5 oz mainly adds calories, since nuts run 553 to 579 calories per 100g. Pour into a measuring cup rather than straight from the bag; a quarter cup of cashews is already 180 calories.

Almonds

Cashew

All Comparisons

Almonds vs Cashews

It's a Tie!

Both foods have similar nutritional profiles

Compare almonds and cashews calories, protein, fiber, and net carbs per ounce. See which nut better fits keto diets, weight loss, and everyday snacking.

Verdict (USDA data)

Per 100g, Almonds has 586 calories vs Cashew's 561. Almonds has more fiber (3.5g vs 0.9g).

Sources: Almonds (FDC 170567) · Cashew (FDC 170162)

Nutrition Comparison (per 100g)

Nutrient	Almonds		Cashew
Calories	586	vs	561
Protein	6g	vs	5.2g
Carbs	6.1g	vs	8.6g
Fat	14.2g	vs	12.4g
Fiber	3.5g	vs	0.9g
Sodium	0mg	vs	3mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Almonds: FDC 170567 · Cashew: FDC 170162.

When to Choose Each

Choose Almonds when:

You're on keto or low-carb (2.6g vs 7.7g net carbs per ounce)
You want fiber in your snack (3.5g vs 0.9g per ounce)
You're after calcium and vitamin E (269mg calcium per 100g)
You want a little more protein per handful (6g vs 5.2g per ounce)

See full Almonds nutrition

Choose Cashew when:

You're topping up iron, zinc, and magnesium (1.9mg, 1.6mg, and 83mg per ounce)
You want marginally fewer calories (157 vs 164 per ounce)
You're cooking stir-fries, curries, or creamy dairy-free sauces
You prefer a softer, sweeter nut (1.7g of natural sugar per ounce)

See full Cashew nutrition

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Last updated: 2026-07-04

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