Which has less calories, cashews or peanuts? A nutritional breakdown

October 8, 2025 •

4 min read

According to the USDA, a 100-gram serving of peanuts contains 567 calories, while the same amount of cashews has 553 calories, making cashews slightly lower in calories. However, this small difference in energy density shouldn't be the only factor to consider, as both nuts offer distinct and valuable nutritional benefits to a healthy diet.

Quick Summary

This article analyzes the caloric and nutritional differences between cashews and peanuts, detailing their macronutrient, vitamin, and mineral content. It explains why each nut offers unique health benefits and helps determine which is the best fit for specific dietary goals. The content includes a nutritional comparison, explores health impacts, and provides guidance for incorporating them into a balanced eating plan.

Key Points

Slightly Lower Calories: Cashews are marginally lower in calories than peanuts, with a 100g serving of cashews containing 553 kcal compared to peanuts' 567 kcal.
Higher Protein in Peanuts: Peanuts contain significantly more protein than cashews, making them a better choice for muscle repair and satiety.
Cashews Richer in Minerals: Cashews are an excellent source of essential minerals like magnesium, iron, and copper, which are vital for bone health and immunity.
Peanuts Higher in Vitamins: Peanuts offer higher levels of several B vitamins (like niacin and folate) and Vitamin E, important for energy metabolism and antioxidant protection.
Both Are Healthy in Moderation: Despite being calorie-dense, both nuts provide healthy fats, protein, and fiber that support weight management and overall health when consumed in controlled portions.

Cashews vs. Peanuts: A Head-to-Head Nutritional Comparison

When it comes to healthy snacking, nuts are a popular choice, and both cashews and peanuts are packed with nutrients. While many people assume all nuts are equal, their nutritional profiles have subtle differences that can impact dietary decisions. The popular question 'which has less calories, cashews or peanuts?' is just the starting point for a deeper look at what makes each of these snacks unique.

The Calorie Contest: Who Comes Out on Top?

As previously mentioned, cashews have a slight edge in the calorie department. For every 100 grams, cashews contain approximately 553 calories, compared to peanuts' 567. However, this marginal difference becomes less significant when considering a standard serving size of about one ounce (28 grams). At this portion, the calorie difference is minimal, roughly 163 calories for cashews versus 166 for peanuts, based on USDA data. This means that for most people, the decision between the two will come down to other nutritional factors rather than just the calorie count.

Macronutrient Breakdown: Beyond the Calories

Looking past the total calorie figure reveals more about what your body gets from each nut. The source of those calories matters significantly for satiety, energy, and overall health.

Protein: Peanuts are notably higher in protein, a vital nutrient for muscle repair and feeling full longer. A 100g serving of peanuts contains about 25.8 grams of protein, significantly more than the 18.22 grams found in cashews.
Fats: Both nuts are rich in healthy fats, primarily monounsaturated and polyunsaturated fats, which are beneficial for heart health. Peanuts have a slightly higher overall fat content (49.24g per 100g) than cashews (43.85g). This higher fat density is the primary reason for their slightly higher calorie count.
Carbohydrates and Fiber: Cashews contain more carbohydrates than peanuts, with almost twice the amount. However, peanuts are richer in fiber, which can help with digestion and also contribute to a feeling of fullness.

Vitamins and Minerals: A Micronutrient Matchup

While both offer a good mix of micronutrients, they each have distinct strengths. Incorporating both into your diet ensures a wider range of essential vitamins and minerals.

Vitamins: Peanuts are a superior source of several B vitamins, including folate (B9) and niacin (B3), which are crucial for energy metabolism and brain function. Peanuts also boast higher levels of Vitamin E, a potent antioxidant. Cashews, however, contain Vitamins C and K, which are absent in peanuts.
Minerals: Cashews take the lead when it comes to mineral content. They are significantly richer in iron, magnesium, copper, and zinc. These minerals play key roles in everything from bone health and immune function to nerve health and energy production.

Comparison Table: Cashews vs. Peanuts (per 100g)


Nutrient	Peanuts	Cashews	Key Difference
Calories	567 kcal	553 kcal	Cashews slightly lower
Protein	25.8 g	18.22 g	Peanuts significantly higher
Fats	49.24 g	43.85 g	Peanuts slightly higher
Carbohydrates	16.13 g	30.19 g	Cashews significantly higher
Fiber	8.5 g	3.3 g	Peanuts richer in fiber
Magnesium	168 mg	292 mg	Cashews significantly higher
Copper	1.14 mg	2.19 mg	Cashews notably higher
Iron	4.58 mg	6.68 mg	Cashews notably higher
Vitamin E	8.33 mg	0.9 mg	Peanuts significantly higher
Niacin (B3)	12.07 mg	1.06 mg	Peanuts significantly higher

Health Impact and Dietary Choices

The choice between cashews and peanuts depends heavily on your individual dietary goals and health concerns. For instance, if you are looking to increase protein intake, peanuts are a clear winner. If you need more minerals like iron or magnesium, cashews have a superior profile. Both are great sources of healthy fats, but their different ratios of mono- and polyunsaturated fats provide varying benefits for heart health.

For weight management, moderation is crucial for both, as they are calorie-dense. Some research suggests cashews may aid in weight loss by increasing satiety, and it is also believed the body might not absorb all the calories from nuts. Conversely, the higher protein and fiber in peanuts also contribute to fullness, making them an effective part of a weight-conscious diet. The key is mindful portion control, regardless of which nut you choose.

How to Incorporate Them into Your Diet

Integrating both cashews and peanuts into a healthy diet is simple and delicious. Here are a few ways to get the benefits of each:

As a snack: Enjoy a small handful (one ounce) of raw or dry-roasted nuts. This is a simple, satisfying way to get a nutrient boost without excessive salt or sugar.
In trail mix: Combine both cashews and peanuts with dried fruit and seeds for a balanced energy-boosting snack.
Nut butter: Use natural, unsweetened peanut or cashew butter on toast, in smoothies, or as a base for sauces.
In cooking: Add chopped nuts to stir-fries, salads, and curries for a crunchy texture and rich flavor. Cashews often work well for creamy sauces, while peanuts excel in savory dishes.
With oatmeal or yogurt: Top your breakfast bowl with a sprinkle of nuts for added protein, fiber, and healthy fats.

Conclusion: A Balanced Approach to Nutrition

While cashews have a marginally lower calorie count than peanuts per 100 grams, this difference is insignificant for most dietary needs. The truth is that both nuts are exceptionally healthy and nutrient-dense, each bringing a unique profile of vitamins, minerals, and macronutrients to the table. Instead of focusing solely on the calorie count, a more balanced approach is to consider your overall nutritional goals. By incorporating both cashews and peanuts into your diet in moderation, you can leverage their respective strengths and enjoy a wider range of health benefits.

Ultimately, the 'better' choice isn't about which has fewer calories, but which one best serves your personal dietary needs and preferences. For those seeking higher protein, peanuts might be preferable, while those needing more magnesium or iron might lean towards cashews. The most important takeaway is that variety and moderation are key to a successful nutrition diet that includes these fantastic, wholesome snacks.

Visit Healthline for more detailed information on cashews and their health benefits

Frequently Asked Questions

Neither is definitively healthier overall; they each offer different nutritional advantages. Peanuts are higher in protein and some B vitamins, while cashews are richer in minerals like magnesium and iron.

For weight loss, moderation and portion control are more important than the small calorie difference between cashews and peanuts. Both are nutrient-dense and can promote satiety due to their healthy fats and protein content.

No, peanuts contain a slightly higher total amount of fat per 100 grams than cashews. Cashews, however, have a different fatty acid profile with a higher proportion of monounsaturated fats.

Cashews contain more carbohydrates than peanuts. A 100-gram serving of cashews has almost double the carbohydrate content of the same amount of peanuts.

Not necessarily. While peanuts are legumes and cashews are tree nuts, allergies to one can sometimes correlate with allergies to the other. Anyone with a peanut allergy should consult a doctor before trying cashews.

Choose based on your specific dietary needs. If you need more protein and fiber, peanuts might be a better fit. If you are looking for more magnesium or iron, cashews would be preferable. Both are excellent choices in a balanced diet.

The choice between raw or dry-roasted is up to personal preference, as their nutritional content is similar. It is best to avoid heavily salted or honey-roasted varieties due to added sodium and sugar.