Cashews vs Pistachios: 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?
Pistachios is generally healthier
Pistachios comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (20g vs 18g), more fiber (10g vs 3.3g), less sodium (1mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cashews
553 kcal
More Protein
Pistachios
20g
More Fiber
Pistachios
10g
Less Sugar
Cashews
5.9g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Cashews | Pistachios | Difference |
|---|---|---|---|
| Calories | 553kcal✓ | 560kcal | -7.0kcal |
| Protein | 18g | 20g✓ | -2.0g |
| Carbohydrates | 30g | 28g✓ | +2.0g |
| Fat | 44g✓ | 45g | -1.0g |
| Fiber | 3.3g | 10g✓ | -6.7g |
| Sugar | 5.9g✓ | 7.7g | -1.8g |
| Sodium | 10mg | 1mg✓ | +9.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cashews
Pistachios
Diet Compatibility
Cashews
Pistachios
When to Choose Cashews
- ✓Lower in calories (553 vs 560)
- ✓Less sugar (5.9g vs 7.7g)
Common Uses
When to Choose Pistachios
- ✓Higher in protein (20g vs 18g)
- ✓More fiber (10g vs 3.3g)
- ✓Lower in carbs (28g vs 30g)
- ✓Lower sodium (1mg vs 10mg)
Common Uses
Cashews vs Pistachios: Nutritional Analysis
Pistachios is more calorie-dense at 560 calories per 100g compared to 553 for Cashews, a difference of 7 calories. On the protein front, Pistachios delivers more with 20g 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 Cashews and Pistachios tell different nutritional stories. Cashews provides 30g of carbohydrates, 44g of fat, and 3.3g of fiber per 100g, while Pistachios contains 28g carbs, 45g fat, and 10g fiber. The higher fiber content in Pistachios supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Cashews contains 5.9g while Pistachios has 7.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Cashews is the lower-calorie choice at 553 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pistachios provides more protein (20g/100g), supporting muscle repair and growth.
- For sustained energy: Pistachios offers more fiber (10g/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, Cashews or Pistachios?
Pistachios has more calories with 560 kcal per 100g, compared to Cashews with 553 kcal. That's a difference of 7 calories per 100g serving.
Is Cashews healthier than Pistachios?
Based on our nutritional analysis, Pistachios is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pistachios has 560 calories, 20g protein, and 10g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Cashews and Pistachios?
Pistachios has more protein with 20g per 100g, compared to Cashews with 18g. Pistachios provides 2.0g more protein per 100g serving.
Which is better for weight loss, Cashews or Pistachios?
For weight loss, Cashews is the better choice with only 553 calories per 100g compared to 560 calories in Pistachios. Pistachios also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Cashews or Pistachios have fewer carbs?
Pistachios has fewer carbs with 28g per 100g, compared to Cashews with 30g. If you're following a low-carb diet, Pistachios is the better option with 2.0g fewer carbohydrates.
Related Comparisons
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.