Cashews vs Pine Nuts

Per 100 g, Cashews has 580 kcal and 18.7 g protein, while Pine Nuts has 593 kcal and 12.7 g protein.

Cashews

580
kcal per 100 g
18.7 g protein

Pine Nuts

593
kcal per 100 g
12.7 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 Cashews Pine Nuts Difference
Calories Fewer calories for the same weight 580 kcal 593 kcal about the same
Protein More protein helps with fullness and muscle 18.7 g better 12.7 g 32%
Carbs Lower carbs suits low-carb and diabetic diets 25.3 g better 26.7 g 5%
Fat Lower fat means lower calorie density 45.3 g better 48.7 g 7%
Fiber More fibre improves fullness and digestion 4 g better 3.7 g 8%
Sugar Less sugar means a gentler blood-sugar response 3.3 g better 4.7 g 30%
"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

Cashews and Pine Nuts land within a few percent of each other on calories (580 vs 593 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cashews carries more fibre.

Which is better for muscle gain?

Cashews

Cashews is the stronger protein source, with 18.7 g per 100 g against 12.7 g for Pine Nuts. To match that from Pine Nuts you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cashews vs Pine Nuts — common questions

Pine Nuts has more calories — about 593 kcal per 100 g compared with 580 kcal for Cashews.

Cashews has more protein — 18.7 g per 100 g against 12.7 g for Pine Nuts.

Cashews and Pine Nuts land within a few percent of each other on calories (580 vs 593 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Cashews carries more fibre.

Cashews is the stronger protein source, with 18.7 g per 100 g against 12.7 g for Pine Nuts. To match that from Pine Nuts you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 1173 kcal and 31.4 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, Cashews has 580 kcal and 18.7 g protein, while Pine Nuts has 593 kcal and 12.7 g protein.
Full Cashews nutrition & serving sizes
Full Pine Nuts 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.