coconut meat vs Cashews
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
coconut meat: 100g (100g) | Cashews: 100g (100g)
354
coconut meat
553
Cashews
3.33g
coconut meat
17.4g
Cashews
15.2g
coconut meat
36.3g
Cashews
33.5g
coconut meat
38.9g
Cashews
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
4%
coconut meat
13%
Cashews
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| Nutrient | coconut meat | Cashews |
|---|---|---|
| Calories | 354 | 553 |
| Protein | 3.3g | 17.4g |
| Carbs | 15.2g | 36.3g |
| Fat | 33.5g | 38.9g |
| Fiber | 9g | 4.1g |
| Sugar | 6.23g | — |
| Sodium | 20mg | 4.76mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 29.7g | — |
| Potassium | 356mg | 638mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 3.3mg | — |
| Calcium | 14mg | 42mg |
| Iron | 2.43mg | 5.99mg |
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 coconut meat or Cashews better for weight loss?
For weight loss, coconut meat is the better choice. coconut meat has 354 calories and 3.33g 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, coconut meat or Cashews?
Cashews has more protein per serving. coconut meat provides 3.33g and Cashews provides 17.4g of protein.
Can I eat both coconut meat and cashews together?
Yes! Combining coconut meat and cashews gives you 907 calories and 20.729999999999997g protein. This combination can work well as part of a balanced meal.