Beef Jerky vs Cashews: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Cashews is generally healthier
Cashews comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (3.3g vs 0.9g), less sugar (5.9g vs 9g), less sodium (10mg vs 2081mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Beef Jerky
316 kcal
More Protein
Beef Jerky
52g
More Fiber
Cashews
3.3g
Less Sugar
Cashews
5.9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Beef Jerky | Cashews | Difference |
|---|---|---|---|
| Calories | 316kcal✓ | 553kcal | -237.0kcal |
| Protein | 52g✓ | 18g | +34.0g |
| Carbohydrates | 11g✓ | 30g | -19.0g |
| Fat | 8g✓ | 44g | -36.0g |
| Fiber | 0.9g | 3.3g✓ | -2.4g |
| Sugar | 9g | 5.9g✓ | +3.1g |
| Sodium | 2081mg | 10mg✓ | +2071.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Beef Jerky
Cashews
Diet Compatibility
Beef Jerky
Cashews
When to Choose Beef Jerky
- ✓Lower in calories (316 vs 553)
- ✓Higher in protein (52g vs 18g)
- ✓Lower in carbs (11g vs 30g)
Common Uses
When to Choose Cashews
- ✓More fiber (3.3g vs 0.9g)
- ✓Less sugar (5.9g vs 9g)
- ✓Lower sodium (10mg vs 2081mg)
Common Uses
Beef Jerky vs Cashews: Nutritional Analysis
Cashews is more calorie-dense at 553 calories per 100g compared to 316 for Beef Jerky, a difference of 237 calories. On the protein front, Beef Jerky delivers more with 52g per 100g versus 18g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Beef Jerky and Cashews tell different nutritional stories. Beef Jerky provides 11g of carbohydrates, 8g of fat, and 0.9g of fiber per 100g, while Cashews contains 30g carbs, 44g fat, and 3.3g fiber. The higher fiber content in Cashews supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Beef Jerky contains 9g while Cashews has 5.9g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Beef Jerky is the lower-calorie choice at 316 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Beef Jerky provides more protein (52g/100g), supporting muscle repair and growth.
- For sustained energy: Cashews offers more fiber (3.3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Beef Jerky or Cashews?
Cashews has more calories with 553 kcal per 100g, compared to Beef Jerky with 316 kcal. That's a difference of 237 calories per 100g serving.
Is Beef Jerky healthier than Cashews?
Based on our nutritional analysis, Cashews is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Cashews has 553 calories, 18g protein, and 3.3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Beef Jerky and Cashews?
Beef Jerky has more protein with 52g per 100g, compared to Cashews with 18g. Beef Jerky provides 34.0g more protein per 100g serving.
Which is better for weight loss, Beef Jerky or Cashews?
For weight loss, Beef Jerky is the better choice with only 316 calories per 100g compared to 553 calories in Cashews. Cashews also offers 3.3g of fiber per 100g, which helps you feel fuller longer.
Does Beef Jerky or Cashews have fewer carbs?
Beef Jerky has fewer carbs with 11g per 100g, compared to Cashews with 30g. If you're following a low-carb diet, Beef Jerky is the better option with 19.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.