Cashews vs Walnuts: Calories and Nutrition Compared (2026)

Cashews, 18.2 g, are higher in protein than walnuts, 15.2 g. Cashews, 553 calories, are lower in calories than walnuts, 654 calories.

Cashews and walnuts are popular nuts with distinct nutritional profiles. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Cashews and Walnuts?

Cashews are kidney-shaped seeds harvested from the cashew tree, known for their creamy texture and rich flavor. They are often consumed as a snack or used in various dishes. Walnuts are edible seeds from the walnut tree, recognized for their distinctive shape and rich, slightly bitter flavor. They are commonly used in baking, cooking, or as a snack.

Cashews vs Walnuts: Nutrition Side by Side

The following table provides a side-by-side comparison of cashews and walnuts, focusing on their nutritional content.

Nutrient (per 100 g)	Cashews (raw)	Walnuts (English)
Calories	553 kcal	654 kcal
Protein	18.2 g	15.2 g
Carbs	30.2 g	13.7 g
Sugar	5.9 g	2.6 g
Fat	43.9 g	65.2 g
Fiber	3.3 g	6.7 g
Sodium	12 mg	2 mg

Which Is Better, Cashews or Walnuts?

For weight loss: Cashews contain 553 calories, while walnuts have 654 calories, making cashews the better option for weight loss.

For muscle and protein: Cashews provide 18.2 g of protein, whereas walnuts offer 15.2 g, indicating cashews are superior for muscle building.

For low-carb or low-sugar: Cashews have 30.2 g of carbs and 5.9 g of sugar, while walnuts contain 13.7 g of carbs and 2.6 g of sugar, making walnuts a better choice for low-carb diets.

How to Track Cashews and Walnuts Accurately

It's easy to misjudge portion sizes and macros when snacking on nuts, which can lead to unintended calorie intake. 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 purposes and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which nut has more protein?

Cashews have 18.2 g of protein, while walnuts have 15.2 g of protein.

Which nut has fewer calories?

Cashews have 553 calories, whereas walnuts have 654 calories.

What is the fat content in walnuts?

Walnuts contain 65.2 g of fat per 100 g.

How much sugar is in cashews?

Cashews contain 5.9 g of sugar per 100 g.

What is the fiber content of walnuts?

Walnuts provide 6.7 g of fiber per 100 g.

How much sodium is in cashews?

Cashews contain 12 mg of sodium per 100 g.

Key Takeaways

• Cashews have 553 calories per 100 g.
• Walnuts have 654 calories per 100 g.
• Cashews contain 18.2 g of protein per 100 g.
• Walnuts contain 15.2 g of protein per 100 g.
• Cashews have 30.2 g of carbs per 100 g.
• Walnuts have 13.7 g of carbs per 100 g.