Guacamole 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?
Guacamole is generally healthier
Guacamole comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (150 vs 553), more fiber (5g vs 3.3g), less sugar (1g vs 5.9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Guacamole
150 kcal
More Protein
Cashews
18g
More Fiber
Guacamole
5g
Less Sugar
Guacamole
1g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Guacamole
Cashews
Diet Compatibility
Guacamole
Cashews
When to Choose Guacamole
- ✓Lower in calories (150 vs 553)
- ✓More fiber (5g vs 3.3g)
- ✓Lower in carbs (9g vs 30g)
- ✓Less sugar (1g vs 5.9g)
Common Uses
When to Choose Cashews
- ✓Higher in protein (18g vs 2g)
- ✓Lower sodium (10mg vs 375mg)
Common Uses
Guacamole vs Cashews: Nutritional Analysis
Cashews is more calorie-dense at 553 calories per 100g compared to 150 for Guacamole, a difference of 403 calories. On the protein front, Cashews delivers more with 18g per 100g versus 2g, 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 Guacamole and Cashews tell different nutritional stories. Guacamole provides 9g of carbohydrates, 13g of fat, and 5g of fiber per 100g, while Cashews contains 30g carbs, 44g fat, and 3.3g fiber. The higher fiber content in Guacamole supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Guacamole contains 1g 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: Guacamole is the lower-calorie choice at 150 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cashews provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Guacamole offers more fiber (5g/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, Guacamole or Cashews?
Cashews has more calories with 553 kcal per 100g, compared to Guacamole with 150 kcal. That's a difference of 403 calories per 100g serving.
Is Guacamole healthier than Cashews?
Based on our nutritional analysis, Guacamole is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Guacamole has 150 calories, 2g protein, and 5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Guacamole and Cashews?
Cashews has more protein with 18g per 100g, compared to Guacamole with 2g. Cashews provides 16.0g more protein per 100g serving.
Which is better for weight loss, Guacamole or Cashews?
For weight loss, Guacamole is the better choice with only 150 calories per 100g compared to 553 calories in Cashews. Guacamole also offers 5g of fiber per 100g, which helps you feel fuller longer.
Does Guacamole or Cashews have fewer carbs?
Guacamole has fewer carbs with 9g per 100g, compared to Cashews with 30g. If you're following a low-carb diet, Guacamole is the better option with 21.0g 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.