Cashews carry more protein and more fat per gram than makhana — both meaningfully, not marginally. Makhana carries a fraction of the calories for the same weight. Neither snack replaces the other; they solve different problems, and this comparison is about which problem you're actually trying to solve today.
Protein: cashews ahead, but not by as much as almonds
Per 100g, raw cashews carry roughly 18g of protein (oil-roasted, salted versions run a little lower, closer to 17g) against makhana's roughly 9.7g — a real gap, though smaller than the gap we found comparing makhana against almonds. At a realistic 30g serving, that's roughly 5.1-5.4g of protein from cashews versus around 3g from makhana.
Fat and calories: makhana pulls well ahead
Cashews are genuinely one of the higher-fat common nuts — around 44g per 100g raw, climbing to nearly 48g for oil-roasted, salted versions, with calories to match at 553-581 kcal per 100g. Roasted makhana, at under 1g of fat and roughly 347 kcal per 100g, is in a completely different calorie category. A 30g handful of cashews runs somewhere around 165-175 kcal; the same weight of makhana runs closer to 100-105 kcal. If you're managing total calorie or fat intake, this is a large, practical difference, not a rounding error.
Carbohydrate: an underrated difference
Cashews carry a genuine amount of carbohydrate for a nut — around 30g per 100g, notably more than almonds. Makhana's carbohydrate content is actually higher still (around 77g per 100g), but comes bundled with real fibre, whereas cashews' carb content is a smaller absolute number attached to a much higher fat and calorie base. Neither is "bad" here; it's just a different macro shape worth knowing if you're tracking carbs specifically alongside fat.
Cost per gram of protein: cashews edge ahead, but it's close
At typical Indian retail pricing (branded roasted cashews commonly ₹1,200-1,800/kg, branded flavoured makhana ₹1,200-1,600/kg), cashews work out to roughly ₹8-9 per gram of protein against makhana's roughly ₹10 — cashews are a little cheaper here, but the gap is much narrower than the one we found against almonds, where almonds came out closer to half the cost per gram of protein.
What each is actually good for
Cashews make sense when you want a rich, dense, protein-and-fat-forward snack in a small amount — a few pieces genuinely satisfy in a way a light snack doesn't. Makhana makes sense when you want real volume — a big, crunchy handful — without the calorie and fat load that volume would carry from cashews. If you're building a festival gifting box or a mixed dry-fruit-and-snack platter, both belong on it for different reasons; see our own gifting page for how we think about pairing makhana with richer options.
Frequently asked questions
Which has more protein, makhana or cashews? Cashews — roughly 17-18g of protein per 100g against makhana's roughly 9.7g. It's a real gap, though smaller than the gap between makhana and almonds specifically.
Which is lower in fat, makhana or cashews? Makhana, by a large margin. Cashews carry around 44-48g of fat per 100g — more than most other common nuts — while roasted makhana carries under 1g per 100g. If fat intake is something you're tracking closely, the difference here is substantial.
Are cashews or makhana cheaper per gram of protein? Cashews, at typical Indian retail prices — roughly ₹8-9 per gram of protein against makhana's roughly ₹10. It's a closer gap than almonds vs makhana, but cashews still edge ahead on pure protein economics.
Do cashews or makhana have more calories? Cashews, considerably — around 553-581 kcal per 100g against roasted makhana's roughly 347 kcal. A 30g handful of cashews runs close to 165-175 kcal, versus around 100-105 kcal for the same weight of makhana.
Which snack is better for a calorie-controlled diet? Makhana generally suits calorie counting better, since you can eat a noticeably larger volume for the same calorie budget. Cashews pack more nutrition density per gram, which suits a different goal — getting more protein and healthy fat into a smaller amount of food.
About Makhana Box
We make the makhana half of this comparison, so take our framing with that in mind — but every number above is one we'd stand behind if you checked it yourself. Browse our six flavours or the full nutrition breakdown. Reach us anytime:
- Phone: +91 91559 97784
- Email: sales@makhanabox.com
This article is for general information and is not medical or nutritional advice. If you have a health condition, please consult a qualified professional.