Almonds vs Cashew: which is healthier?

Per 100g, Almonds have 586 calories, 6g protein, 3.5g fiber, and 14.2g fat, while Cashew has 561 calories, 5.2g protein, 0.9g fiber, and 12.4g fat. Cashew is the lighter choice, while Almonds deliver more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Almonds or Cashew?

Per 100g, Almonds have 586 calories and Cashew has 561 calories, a difference of 25 calories. In practical terms, 1 oz (23 almonds) (164 calories) of almonds compares with 1 oz (18 nuts) (157 calories) of cashew.

Which has more protein, Almonds or Cashew?

Almonds lead on protein with 6g per 100g; the gap is 0.8g per 100g (Almonds 6g vs Cashew 5.2g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Almonds or Cashew?

Almonds have 6.1g of carbs per 100g compared to 8.6g in Cashew, making Almonds the easier fit for low-carb or keto plans. Fiber is 3.5g vs 0.9g per 100g, which also affects net carbs.

Can I substitute Almonds for Cashew?

Often, yes. Swapping cashew for almonds shifts your meal by about 25 calories and 0.8g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Almonds

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Almonds vs Cashew

It's a Tie!

Both foods have similar nutritional profiles

Compare Almonds and Cashew calories, protein, and nutrition. See which fits your diet goals.

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 need more protein (6g vs 5.2g per 100g)
You want more fiber (3.5g vs 0.9g per 100g)

See full Almonds nutrition

Choose Cashew when:

You're cutting calories (561 vs 586 per 100g)
A typical portion is 1 oz (18 nuts) (157 calories)

See full Cashew nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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