Almonds vs Cashews: Calories, Protein and Which to Choose
A side-by-side comparison of Almonds and Cashews per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Almonds has 3 g more protein per 100 g.
- Calories per 100 g are similar.
- Almonds has more fibre: 12.5 g versus 3.3 g per 100 g.
Swap equivalents
- 100 g of Almonds has the same calories as 105 g of Cashews.
- For the protein in 100 g of Almonds, you need 115 g of Cashews.
Frequently asked questions
Which is better: Almonds or Cashews?
It depends on your goal. Per 100 g, Almonds has 579 kcal and 21.2 g of protein; Cashews has 553 kcal and 18.2 g. Almonds has 3 g more protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Almonds for Cashews?
Yes. To keep calories the same, swap 100 g of Almonds for about 105 g of Cashews. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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