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Cashews vs peanuts

Cashews and peanuts have the same estimated satiety score: 1 out of 5. Peanuts have more fiber: 8.5 g per 100 g, versus 3.3 g for cashews.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 170162 and 172430

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Key differences

  • Peanuts provide more protein per calorie: 4.6 g per 100 kcal, versus 3.3 g for cashews.
  • Their energy density is similar: 553 kcal per 100 g for cashews and 567 for peanuts.
  • Peanuts have more fiber: 8.5 g per 100 g, versus 3.3 g for cashews.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Cashews, raw; Peanuts, raw.
NutrientCashewsserving: 25 g (0.9 oz)Peanutsserving: 25 g (0.9 oz)Difference
Calories553 kcal per 100 g (3.5 oz)138 kcal per serving567 kcal per 100 g (3.5 oz)142 kcal per serving+14 kcal per 100 g (3.5 oz)+4 kcal per serving
Protein18.2 g per 100 g (3.5 oz)4.6 g per serving25.8 g per 100 g (3.5 oz)6.5 g per serving+7.6 g per 100 g (3.5 oz)+1.9 g per serving
Carbohydrates30.2 g per 100 g (3.5 oz)7.6 g per serving16.1 g per 100 g (3.5 oz)4 g per serving−14.1 g per 100 g (3.5 oz)−3.5 g per serving
of which sugars5.9 g per 100 g (3.5 oz)1.5 g per serving4.7 g per 100 g (3.5 oz)1.2 g per serving−1.2 g per 100 g (3.5 oz)−0.3 g per serving
Fiber3.3 g per 100 g (3.5 oz)0.8 g per serving8.5 g per 100 g (3.5 oz)2.1 g per serving+5.2 g per 100 g (3.5 oz)+1.3 g per serving
Fat43.8 g per 100 g (3.5 oz)11 g per serving49.2 g per 100 g (3.5 oz)12.3 g per serving+5.4 g per 100 g (3.5 oz)+1.4 g per serving
of which saturated7.8 g per 100 g (3.5 oz)1.9 g per serving6.3 g per 100 g (3.5 oz)1.6 g per serving−1.5 g per 100 g (3.5 oz)−0.4 g per serving
Water5.2 g per 100 g (3.5 oz)1.3 g per serving6.5 g per 100 g (3.5 oz)1.6 g per serving+1.3 g per 100 g (3.5 oz)+0.3 g per serving
Protein per 100 kcal3.3 g4.6 g+1.3 g
Estimated satiety (1 to 5)1 / 51 / 50
Holt satiety index (white bread = 100)not measured84—

In bold, the value more favorable to satiety when the gap is clear. Difference: Peanuts minus Cashews. Source: USDA FDC 170162 and 172430.

Per typical serving

With typical servings, 25 g (0.9 oz) of cashews have about 138 kcal and 4.6 g of protein, and 25 g (0.9 oz) of peanuts about 142 kcal and 6.5 g.

To get 20 g of protein you would need about 110 g of cashews (608 kcal) or about 78 g of peanuts (440 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Cashews and peanuts have the same estimated satiety score: 1 out of 5.

Only peanuts were measured in people, in the Holt satiety index (1995): 84 versus 100 for white bread.

  • Cashews: Calculation: 1 (base) − 2 (very high energy density: 553 kcal/100 g) + 0 (protein: 3.3 g/100 kcal) + 0 (fiber: 0.6 g/100 kcal) + 0 (solid food with 5.2 g of water, under 70) = −1; raised to the minimum of 1.
  • Peanuts: Very high energy density; moderate protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Cashews

On the numbers they do not stand out from peanuts in protein, calories, or fiber, so taste, price, or habit can decide.

Peanuts

  • If you want more protein per calorie: 4.6 g per 100 kcal.
  • If you want to add fiber: 8.5 g per 100 g.
  • If you want more protein in a typical serving: 6.5 g in 25 g (0.9 oz).

On a GLP-1 medication

Cashews. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Peanuts. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Cashews: every nutrient, frequently asked questions, and similar foods.
  • Peanuts: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, cashew nuts, raw (FDC ID 170162).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peanuts, all types, raw (FDC ID 172430).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .