Walnuts vs Cashews
Per 100 g, walnuts gives 15 g protein for 654 calories, while cashews gives 18 g for 553. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Walnuts | Cashews |
|---|---|---|
| Protein | 15 g | 18 g |
| Calories | 654 | 553 |
| Carbs | 14 g | 30 g |
| Fats | 65 g | 44 g |
| Protein density | 9% | 13% |
Which should you pick?
- Cutting or high-protein dieting: Cashews — more protein per calorie.
- Bulking or hard training days: Walnuts packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Walnuts at 14 g per 100 g.
- Lowest fat: Cashews at 44 g per 100 g.
Frequently asked questions
- Which has more protein, walnuts or cashews?
- Cashews has more protein — 18 g per 100 g versus 15 g.
- Which is lower in calories?
- Cashews is lighter at 553 kcal per 100 g, compared with 654 kcal.
- Which is better for cutting?
- Cashews — about 13% of its calories come from protein, versus 9% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap walnuts for cashews in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.