Cashews vs Almonds: Calories and Nutrition Compared (2026)

Almonds contain more protein at 21.1 g compared to cashews' 18.2 g. Cashews have fewer calories at 553 compared to almonds' 579.

Cashews and almonds are popular nuts known for their unique flavors and nutritional benefits. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Cashews and Almonds?

Cashews are kidney-shaped seeds harvested from the cashew tree, known for their creamy texture and rich flavor. They are often consumed as snacks or used in cooking. Almonds are edible seeds from the almond tree, recognized for their crunchy texture and slightly sweet taste. They are commonly eaten raw, roasted, or used to make almond milk.

Cashews vs Almonds: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional profiles of cashews and almonds.

Nutrient (per 100 g)	Cashews (raw)	Almonds (raw)
Calories	553 kcal	579 kcal
Protein	18.2 g	21.1 g
Carbs	30.2 g	21.6 g
Sugar	5.9 g	4.3 g
Fat	43.9 g	49.9 g
Fiber	3.3 g	12.5 g
Sodium	12 mg	1 mg

Which Is Better, Cashews or Almonds?

For weight loss: Cashews have 553 calories, while almonds have 579 calories, making cashews slightly lower in calories.

For muscle and protein: Almonds provide more protein at 21.1 g compared to cashews' 18.2 g.

For low-carb or low-sugar: Cashews have 30.2 g of carbs and 5.9 g of sugar, while almonds have 21.6 g of carbs and 4.3 g of sugar.

How to Track Cashews and Almonds Accurately

It's easy to misjudge portions and macros when snacking on nuts due to their small size and high energy density. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use, not medical advice. This comparison is intended to provide a general overview of the nutritional profiles. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which nut has more protein?

Almonds have more protein at 21.1 g compared to cashews' 18.2 g.

Which nut has fewer calories?

Cashews have fewer calories at 553 compared to almonds' 579.

What is the fat content of cashews?

Cashews contain 43.9 g of fat per 100 g.

What is the fiber content of almonds?

Almonds provide 12.5 g of fiber per 100 g.

How much sugar is in cashews?

Cashews contain 5.9 g of sugar per 100 g.

What is the sodium content in almonds?

Almonds have 1 mg of sodium per 100 g.

Key Takeaways

• Cashews: 553 calories per 100 g.
• Almonds: 579 calories per 100 g.
• Cashews: 18.2 g protein per 100 g.
• Almonds: 21.1 g protein per 100 g.
• Cashews: 30.2 g carbs, 5.9 g sugar per 100 g.
• Almonds: 21.6 g carbs, 4.3 g sugar per 100 g.