Cashews vs pistachios: which is healthier?
They are about equally nutrient-dense: cashews scores 32/100 and pistachios 35/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cashews
553 kcal per 100 g. 1 oz (about 18 cashews): 28 g
Pistachios
560 kcal per 100 g. 1 oz (about 49 kernels): 28 g
Which to pick for your goal
- Fewer caloriesAbout even553 vs 560 kcal per 100 g
- More proteinAbout even18 vs 20 g per 100 g
- More fiberPistachios3.3 vs 11 g per 100 g
- Less sugarCashews5.9 vs 7.7 g per 100 g
- More potassiumPistachios660 vs 1025 mg per 100 g
- Less saturated fatPistachios7.8 vs 5.9 g per 100 g
Nutrition side by side
| Nutrient | Cashews, 100 g | Pistachios, 100 g | Cashews, 28 g | Pistachios, 28 g |
|---|---|---|---|---|
| Calories | 553 kcal | 560 kcal | 155 kcal | 157 kcal |
| Protein | 18 g | 20 g | 5.1 g | 5.6 g |
| Carbohydrates | 30 g | 27 g | 8.5 g | 7.6 g |
| Sugars | 5.9 g | 7.7 g | 1.7 g | 2.1 g |
| Fiber | 3.3 g | 11 g | 0.9 g | 3 g |
| Fat | 44 g | 45 g | 12 g | 13 g |
| Saturated fat | 7.8 g | 5.9 g | 2.2 g | 1.7 g |
| Vitamin C | 0.5 mg | 5.6 mg | 0.1 mg | 1.6 mg |
| Vitamin A | 0 µg | 26 µg | 0 µg | 7.3 µg |
| Potassium | 660 mg | 1025 mg | 185 mg | 287 mg |
| Iron | 6.7 mg | 3.9 mg | 1.9 mg | 1.1 mg |
| Calcium | 37 mg | 105 mg | 10 mg | 29 mg |
| Magnesium | 292 mg | 121 mg | 82 mg | 34 mg |
| Sodium | 12 mg | 1 mg | 3.4 mg | 0.3 mg |
Last updated . Scores use the HowHealthyIs Score method.