almonds vs Cashews
Side-by-side nutrition comparison per serving. See which fits your goals better.
Almonds and cashews are the two nuts most likely to be in your pantry, and while they seem interchangeable as snacks, the nutritional profiles tell different stories. Almonds lead convincingly on fiber — 10.8g per 100g versus cashews' 4.1g — which means they keep you fuller and are friendlier to your gut. Protein is close but almonds win again at 21.5g vs 17.4g. Cashews are slightly lower in total calories (553 vs 579) but that difference evaporates when you factor in how much more satiating the higher-fiber almonds are.
The overlooked difference is in the type of fat. Almonds are predominantly monounsaturated fat (the kind linked to heart health), while cashews have a slightly higher proportion of saturated fat. Neither is 'bad,' but if you're eating a handful every day, almonds are the marginally smarter default. Cashews earn their spot in cooking though — they blend into creamy sauces, dairy-free cheese, and curry bases in a way almonds simply can't match.
Pro tip
Portion nuts into small reusable containers or bags — 28g (about 23 almonds or 18 cashews) is a standard serving. Eating straight from the bag is how a 160-calorie snack silently becomes a 500-calorie one.
Quick Verdict
Best for weight loss
Cashews
Best for muscle gain
almonds
Best for low-carb
almonds
Macro Comparison
almonds: 100g (100g) | Cashews: 100g (100g)
579
almonds
553
Cashews
21.5g
almonds
17.4g
Cashews
20g
almonds
36.3g
Cashews
51.1g
almonds
38.9g
Cashews
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
13%
Cashews
Track what you eat automatically
Send a photo of your almonds or cashews meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | almonds | Cashews |
|---|---|---|
| Calories | 579 | 553 |
| Protein | 21.5g | 17.4g |
| Carbs | 20g | 36.3g |
| Fat | 51.1g | 38.9g |
| Fiber | 10.8g | 4.1g |
| Sugar | — | — |
| Sodium | 0mg | 4.76mg |
| Cholesterol | — | — |
| Saturated Fat | 3.78g | — |
| Potassium | 733mg | 638mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 254mg | 42mg |
| Iron | 3.74mg | 5.99mg |
Which Should You Choose?
For weight loss
Choose Cashews. With 553 calories and 17.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 4.1g more than Cashews.
For low-carb diets
Choose almonds with 20g carbs per serving.
Nuts are one of the healthiest foods you can eat — and also one of the easiest to overeat. Building the habit of measuring portions is the kind of small discipline that Sunn reinforces daily.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is almonds or Cashews better for weight loss?
For weight loss, Cashews is the better choice. almonds has 579 calories and 21.5g protein per serving, while Cashews has 553 calories and 17.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, almonds or Cashews?
almonds has more protein per serving. almonds provides 21.5g and Cashews provides 17.4g of protein.
Can I eat both almonds and cashews together?
Yes! Combining almonds and cashews gives you 1132 calories and 38.9g protein. This combination can work well as part of a balanced meal.