Dietitians Explain Which Is Better for You

Nuts are some of the most satisfying and nutritionally dense foods out there, making them a staple in almost any healthy eating regimen. But if it’s almonds vs. cashews, should you choose one over the other?

Meet the experts: Samantha Peterson, M.S., R.D.N., a registered dietitian nutritionist and owner of Simply Wellness; Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished.

According to research in The Journal of Nutrition, regular consumption of tree nuts, which includes both almonds and cashews, is linked to as much as a 27% lower risk of death from cardiovascular disease compared to people who don’t eat nuts. That said, there are some key distinctions between almonds and cashews. Here, dietitians explain what you should know along with the unique benefits you can get from each and how to incorporate them into your healthy eating pattern.

There are some differences between almonds and cashews from a macronutrient perspective.

Almonds nutrition

According to the U.S. Department of Agriculture (USDA), 50 grams (g) of raw almonds, which is a little over ¼ cup, contains:

• 313 calories
• 10.7 g of protein
• 25.6 g of fat
• 10 g of carbohydrates
• 5.4 g of fiber

Cashews nutrition

Per the USDA, 50 g of raw cashews, which would be just a few more cashews than 50 g of almonds, contains:

• 283 calories
• 8.7 g of protein
• 19.5 g of fat
• 18.2 g of carbohydrates
• 2 g of fiber

“Almonds are one of the most versatile and practical snack options because they provide a combination of protein, healthy fats, and fiber all in one food,” says Samantha Peterson, M.S., R.D.N., a registered dietitian nutritionist and owner of Simply Wellness. “That combination is one reason almonds tend to keep people feeling full longer compared to snack foods that are mostly refined carbohydrates. A small handful can go a surprisingly long way in helping a snack or meal feel more balanced.” Peterson adds that this combination of key macronutrients slows down digestion, which “can help support more balanced energy, appetite regulation, and blood sugar levels throughout the day.”

These benefits also support your cardiometabolic health, says Michelle Routhenstein, M.S., R.D., C.D.N., a preventive cardiology dietitian at Entirely Nourished. A review published in Nutrients confirmed that eating almonds reduces LDL (bad) cholesterol, supports glycemic control, lowers blood pressure, and helps fight chronic inflammation.

In addition to the protein, fats, and fiber, almonds are also a good source of vitamin E and magnesium. “Vitamin E acts as an antioxidant that helps protect cells from damage, while magnesium plays a role in everything from blood sugar regulation to muscle relaxation and nerve function,” Peterson explains. According to the National Institutes of Health (NIH), almonds contain alpha-tocopherol, the form of vitamin E that is used by the body, making them a top source of this nutrient that also supports brain health. Research in The Journal of Nutrition suggests that eating almonds regularly improves executive function, processing speed, and overall cognition in people with prediabetes.

The biggest thing to remember when it comes to almonds is portion control. “Since almonds are primarily fat, they are calorically dense and in large consumptions can contribute to excess weight gain,” says Routhenstein. Sticking to a small portion (around a handful) is key.

“While almonds are often praised as a healthy snack, flavored or candied versions can sometimes contain a surprising amount of added sugar, sodium, or oils that change the overall nutrition profile quite a bit,” Peterson notes. Choosing raw, roasted, or lightly salted will offer the most health perks. Finally, Peterson says that some people experience digestive issues after eating too many nuts, but sticking to a small portion can help ameliorate that as well.

“Cashews tend to have a creamier texture and slightly sweeter flavor compared to almonds, which is one reason many people enjoy them so much,” says Peterson. Like almonds, cashews are also a good source of protein and healthy fats, but they are particularly rich in minerals like copper (containing over 100% of the daily recommended intake), magnesium (39% of the recommended intake), zinc (32% of the recommended intake), and iron (38% of the recommended intake for people over 50). These nutrients “help to support heart health, blood sugar, and immune health,” notes Routhenstein.

While almonds are primarily enjoyed as-is, as a snack or a topping for oatmeal or salad, cashews are much more versatile from a cooking perspective. “They blend incredibly smoothly, which is why they are often used in creamy sauces, soups, dressings, dips, and dairy-free recipes,” says Peterson. “For people trying to make meals feel a little more nourishing or homemade, cashews can add richness and texture without needing heavily processed ingredients. Something as simple as blended cashews in a soup or pasta sauce can completely change the texture of the meal while also adding nutrients and healthy fats.”

Cashews have the same general downsides to be aware of as almonds. They are calorically dense, GI tolerance can vary, and flavored options can be high in sugar, sodium, or additives. Likewise, “compared to almonds, cashews are slightly lower in fiber and protein and a little higher in carbohydrates, which may matter for some people depending on their health goals,” Peterson says.

If you’re looking for the best nut to fit into a blood sugar-supportive eating plan, almonds have a slight edge. “Almonds may help with better blood sugar and satiety compared to cashews due to their higher fiber and vitamin E content and lower carbohydrate content,” explains Routhenstein. Peterson adds that because almonds are firmer and crunchier, they require more chewing and thus encourage a slower pace of eating, which can help you stick to a smaller portion and feel more satisfied with less.

However, if you prefer the experience of eating cashews and feel satisfied and energized from a small portion, there’s no harm in choosing them over almonds. “Both can absolutely fit into a blood sugar-supportive eating pattern,” Peterson says.

“Both almonds and cashews are nutrient‑dense and can fit in a heart-healthy diet,” says Routhenstein. “However, if I had to choose, I would say almonds come out ahead for blood sugar and heart health thanks to more fiber and vitamin E and less saturated fat.” That said, they do have different strengths and can serve different purposes within a healthy diet.

“Almonds tend to be a little higher in fiber and protein, which may make them more supportive for fullness and blood sugar balance. Cashews, on the other hand, are known more for their creamy texture, versatility, and nutrients like copper and zinc,” says Peterson. “Almonds are often eaten more as a quick snack, while cashews are commonly blended into sauces, soups, dressings, or used to make meals feel richer and more satisfying without relying as heavily on ultra-processed ingredients.” As long as you are watching your portion sizes and enjoying nourishing, nutritious foods around your nuts, both almonds and cashews can make your diet healthier overall.