Almonds vs Cashews

Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Cashews has 580 kcal and 18.7 g protein.

Almonds

608
kcal per 100 g
18.3 g protein

Cashews

580
kcal per 100 g
18.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Almonds Cashews Difference
Calories Fewer calories for the same weight 608 kcal 580 kcal about the same
Protein More protein helps with fullness and muscle 18.3 g 18.7 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 3.3 g better 25.3 g 87%
Fat Lower fat means lower calorie density 58.3 g 45.3 g better 22%
Fiber More fibre improves fullness and digestion 13.3 g better 4 g 70%
Sugar Less sugar means a gentler blood-sugar response 2.5 g better 3.3 g 24%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Almonds and Cashews land within a few percent of each other on calories (608 vs 580 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Almonds carries more fibre.

Which is better for muscle gain?

Cashews

Both carry a similar amount of protein (18.3 g and 18.7 g per 100 g), so Cashews takes it on the calorie cost — 3.2 g of protein per 100 kcal against 3 g. You get the same protein for less of your daily budget.

Almonds vs Cashews — common questions

Almonds has more calories — about 608 kcal per 100 g compared with 580 kcal for Cashews.

They are close. Almonds has 18.3 g and Cashews has 18.7 g of protein per 100 g.

Almonds and Cashews land within a few percent of each other on calories (608 vs 580 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Almonds carries more fibre.

Both carry a similar amount of protein (18.3 g and 18.7 g per 100 g), so Cashews takes it on the calorie cost — 3.2 g of protein per 100 kcal against 3 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 1188 kcal and 37 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Cashews has 580 kcal and 18.7 g protein.
Full Almonds nutrition & serving sizes
Full Cashews nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.