Cashews vs coconut meat
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
coconut meat
Best for muscle gain
Cashews
Best for low-carb
coconut meat
Macro Comparison
Cashews: 100g (100g) | coconut meat: 100g (100g)
553
Cashews
354
coconut meat
17.4g
Cashews
3.33g
coconut meat
36.3g
Cashews
15.2g
coconut meat
38.9g
Cashews
33.5g
coconut meat
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
4%
coconut meat
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| Nutrient | Cashews | coconut meat |
|---|---|---|
| Calories | 553 | 354 |
| Protein | 17.4g | 3.3g |
| Carbs | 36.3g | 15.2g |
| Fat | 38.9g | 33.5g |
| Fiber | 4.1g | 9g |
| Sugar | — | 6.23g |
| Sodium | 4.76mg | 20mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 29.7g |
| Potassium | 638mg | 356mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 3.3mg |
| Calcium | 42mg | 14mg |
| Iron | 5.99mg | 2.43mg |
Which Should You Choose?
For weight loss
Choose coconut meat. With 354 calories and 3.33g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Cashews. Cashews delivers 17.4g protein per serving — 14.1g more than coconut meat.
For low-carb diets
Choose coconut meat with 15.2g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or coconut meat better for weight loss?
For weight loss, coconut meat is the better choice. Cashews has 553 calories and 17.4g protein per serving, while coconut meat has 354 calories and 3.33g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or coconut meat?
Cashews has more protein per serving. Cashews provides 17.4g and coconut meat provides 3.33g of protein.
Can I eat both cashews and coconut meat together?
Yes! Combining cashews and coconut meat gives you 907 calories and 20.729999999999997g protein. This combination can work well as part of a balanced meal.