Cashews vs hazelnuts or filberts
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cashews
Best for muscle gain
Cashews
Best for low-carb
hazelnuts or filberts
Macro Comparison
Cashews: 100g (100g) | hazelnuts or filberts: 100g (100g)
553
Cashews
628
hazelnuts or filberts
17.4g
Cashews
13.5g
hazelnuts or filberts
36.3g
Cashews
26.5g
hazelnuts or filberts
38.9g
Cashews
53.5g
hazelnuts or filberts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
9%
hazelnuts or filberts
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| Nutrient | Cashews | hazelnuts or filberts |
|---|---|---|
| Calories | 553 | 628 |
| Protein | 17.4g | 13.5g |
| Carbs | 36.3g | 26.5g |
| Fat | 38.9g | 53.5g |
| Fiber | 4.1g | 8.41g |
| Sugar | — | — |
| Sodium | 4.76mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 638mg | 636mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 42mg | 135mg |
| Iron | 5.99mg | 3.46mg |
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 Cashews. Cashews delivers 17.4g protein per serving — 3.9g more than hazelnuts or filberts.
For low-carb diets
Choose hazelnuts or filberts with 26.5g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or hazelnuts or filberts better for weight loss?
For weight loss, Cashews is the better choice. Cashews has 553 calories and 17.4g protein per serving, while hazelnuts or filberts has 628 calories and 13.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or hazelnuts or filberts?
Cashews has more protein per serving. Cashews provides 17.4g and hazelnuts or filberts provides 13.5g of protein.
Can I eat both cashews and hazelnuts or filberts together?
Yes! Combining cashews and hazelnuts or filberts gives you 1181 calories and 30.9g protein. This combination can work well as part of a balanced meal.