Which is Higher in Magnesium, Almonds or Cashews? A Nutritional Breakdown

October 31, 2025 •

4 min read

According to the National Institutes of Health, a significant portion of the population does not meet their recommended daily intake of magnesium. When considering how to boost your intake, many turn to nuts, but a common question arises: which is higher in magnesium, almonds or cashews? While both are excellent sources, a closer look at their nutritional profiles reveals subtle differences that can help you make the best choice for your dietary needs.

Quick Summary

Cashews and almonds both offer substantial magnesium, with cashews typically providing a slightly higher amount per 100g. This detailed guide breaks down their nutritional content, examines other key vitamins and minerals, and outlines the unique health benefits of each nut.

Key Points

Cashews are slightly higher in magnesium per 100g: Studies indicate that cashews typically contain more magnesium by weight compared to almonds.
Serving size matters for magnesium comparison: When comparing standard 1-ounce servings, the magnesium content of almonds and cashews is very similar.
Almonds are higher in calcium and vitamin E: For those seeking increased calcium and potent antioxidant vitamin E, almonds are the clear winner.
Cashews are a better source of copper and iron: Cashews offer significantly more copper and iron per serving, supporting immune function and energy production.
Both nuts are excellent sources of healthy fats: Both cashews and almonds are rich in healthy monounsaturated and polyunsaturated fats, beneficial for heart health.
Variety is key for balanced nutrition: Incorporating both almonds and cashews into your diet provides a wider spectrum of vitamins and minerals, maximizing overall health benefits.

Magnesium Content: Almonds vs. Cashews

When comparing the magnesium content of almonds and cashews, raw versions often show cashews having a slight edge per 100-gram serving. However, for a typical 1-ounce (28g) serving, the difference is negligible, and some sources may even show almonds with a slight advantage, depending on preparation. For example, studies and nutritional databases report that 100 grams of raw cashews contain approximately 292 mg of magnesium, while 100 grams of almonds provide about 270 mg. This means for a larger quantity, cashews are the more magnesium-dense option. It is important to note that the nutrient content can vary based on the nut's origin, processing, and growing conditions.

Why Magnesium is Essential for Your Health

Magnesium is a vital mineral that serves as a cofactor for over 300 enzyme systems regulating various biochemical reactions in the body. Its functions are critical for energy production, protein synthesis, nerve function, and muscle contraction. Adequate magnesium intake is also essential for maintaining a steady heartbeat, supporting a healthy immune system, and keeping bones strong. Regular consumption of magnesium-rich foods like nuts has been linked to a reduced risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

Detailed Nutritional Comparison

While magnesium is a key consideration, it's beneficial to evaluate the full nutritional profile of both nuts. The following table provides a clear comparison of almonds and cashews per 100-gram serving based on data from various sources.


Nutrient (per 100g)	Cashews	Almonds
Energy	553 kcal	579 kcal
Protein	18 g	21 g
Carbohydrates	30 g	22 g
Healthy Fats	44 g	50 g
Fiber	3.3 g	12.5 g
Magnesium	292 mg	270 mg
Calcium	37 mg	269 mg
Iron	6.7 mg	3.7 mg
Copper	2.2 mg	1.03 mg
Zinc	5.8 mg	3.12 mg
Vitamin E	0.9 mg	25.6 mg

Beyond Magnesium: Other Key Health Benefits

Both almonds and cashews offer a wealth of health benefits that extend beyond their magnesium content, making them valuable additions to a balanced diet.

Health benefits of almonds:

Rich in Vitamin E: Almonds are one of the best food sources of Vitamin E, a potent antioxidant that helps protect cells from oxidative damage.
Excellent Source of Calcium: They contain a significantly higher amount of calcium than cashews, which is crucial for building strong bones and teeth.
High in Fiber: Almonds provide substantially more dietary fiber, which supports healthy digestion and promotes feelings of fullness, aiding in weight management.
Heart Health: Studies suggest that regular almond consumption can help lower LDL ('bad') cholesterol levels and improve overall heart health.

Health benefits of cashews:

Packed with Copper: Cashews are an excellent source of copper, a mineral vital for energy production, brain health, and immune system function.
High in Iron and Zinc: They contain higher amounts of both iron and zinc, which are important for red blood cell formation and immune support, respectively.
Supports Brain Function: The healthy fats and minerals in cashews are beneficial for cognitive health and may help protect against age-related decline.
Blood Sugar Control: With a low glycemic index, cashews can be a beneficial snack for helping to manage blood sugar levels.

How to Incorporate Almonds and Cashews into Your Diet

Incorporating both nuts into your daily diet is easy and delicious. Here are a few ideas:

Snacks: Enjoy a handful of raw or dry-roasted almonds or cashews on their own for a quick energy boost.
Toppings: Sprinkle chopped almonds or cashews over oatmeal, yogurt, or salads for added crunch and nutrients.
Baking: Use almond flour as a gluten-free alternative in baking recipes. Crushed nuts can also be added to cookies and energy bars.
Nut Butters: Enjoy almond butter or cashew butter on toast, in smoothies, or as a dip for fruit and vegetables.
Stir-fries and Curries: Add whole cashews to stir-fries and curries for a creamy, rich texture and flavor.

Conclusion: Which Nut Should You Choose?

So, which is higher in magnesium, almonds or cashews? On a per-100-gram basis, cashews have a slight advantage in magnesium content. However, this difference is marginal, and both nuts provide an excellent source of this vital mineral in a typical serving. The choice between almonds and cashews ultimately comes down to your broader nutritional goals. If you are looking for a significant boost in fiber, vitamin E, and calcium, almonds are the superior choice. If you prioritize copper, iron, and zinc, then cashews are the better option. The best approach for overall nutrition is to include both in your diet, taking advantage of their complementary nutritional profiles and wide array of health benefits. They are both exceptionally healthy and delicious additions to any eating plan.

For more detailed information on dietary minerals, consult the National Institutes of Health.

Frequently Asked Questions

Both almonds and cashews are excellent for heart health. Almonds contain high levels of vitamin E and fiber, which help lower cholesterol. Cashews are rich in magnesium, which regulates blood pressure, and copper, which supports heart function.

Yes, there is a slight difference. A 100-gram serving of almonds has approximately 579 kcal, while a 100-gram serving of cashews has about 553 kcal. The difference is minor, and both are calorie-dense and should be eaten in moderation.

Almonds are significantly higher in fiber than cashews. A 100-gram serving of almonds provides 12.5 grams of fiber, whereas the same amount of cashews contains only 3.3 grams.

No, you should not eat truly raw cashews. The cashews sold as "raw" in stores have been steamed to remove a toxic substance called urushiol, which is also found in poison ivy. Consuming truly raw, unprocessed cashews can be dangerous.

Yes, both nuts are low in carbohydrates and high in healthy fats, protein, and fiber, which helps prevent blood sugar spikes. Almonds are particularly high in magnesium, a mineral linked to improved blood sugar management.

Almonds are a far better source of calcium. A 100-gram serving of almonds contains 269 mg of calcium, while cashews only have 37 mg.

Almonds may be slightly more beneficial for weight loss due to their higher fiber and protein content, which increases feelings of fullness. However, both nuts, when consumed in controlled portions, can be a valuable part of a weight management diet.