Cashews vs Pistachios
Side-by-side macro comparison. Cashews vs Pistachios per their standard serving sizes.
Macro Comparison Table
| Macro | Cashews | Pistachios | Difference |
|---|---|---|---|
| Calories | 157 cal | 159 cal | -1% Cashews |
| Protein | 5.2g | 5.7g | -9% Cashews |
| Carbs | 9g | 8g | +13% Cashews |
| Fat | 12g | 13g | -8% Cashews |
Differences shown relative to Cashews. Positive = Cashews has more.
Quick Take
Cashews delivers 157 calories per serving with 5.2g protein, 9g carbs, and 12g fat. Pistachios delivers 159 calories with 5.7g protein, 8g carbs, and 13g fat. The most meaningful difference: they're within 2 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cashews gives you 2 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Pistachios delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Pistachios brings 159 calories — useful when you're chasing a surplus and struggling to eat enough. Pistachios delivers 5.7g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Cashews and Pistachios are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Cashews or Pistachios?
Pistachios has more protein: 5.7g vs 5.2g per serving. That's a difference of 0.5g.
Which has fewer calories, Cashews or Pistachios?
Cashews has 157 calories per serving vs 159 calories in Pistachios — a difference of 2 calories.
Is Cashews or Pistachios better for keto?
Pistachios is the better keto choice at 8g carbs per serving vs 9g carbs in Cashews.
Is Cashews or Pistachios better for weight loss?
For weight loss, Cashews gives you more calorie flexibility (2 cal less per serving). For preserving muscle during a deficit, Pistachios delivers more protein per calorie. Most people on cuts benefit from Pistachios.
Which Is Better for Your Goal?
🔥 Weight Loss
Cashews
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pistachios
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Pistachios
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Cashews and Pistachios stack up:
Full Cashews guide • Full Pistachios guide • All comparisons