Almonds vs cashews: almonds lower LDL, cashew trials are too few to tell

A 2025 meta-analysis of 36 randomized trials in 2485 adults found almonds lowered LDL cholesterol by 5.1 mg/dL (95% CI 2.9 to 7.3; metric: 0.132 mmol/L, 0.075 to 0.190) and ApoB by 4.55 mg/dL against nut-free diets. The effect is moderate in size, and it held in the better quality trials. Cashews have nothing comparable. Their meta-analysis gathered 6 trials with 531 people and could pool only 3, which showed no significant change in LDL, HDL, total cholesterol or triglycerides. Three trials are too few to settle the question in either direction. A network meta-analysis of 34 trials ranked almonds second after pistachios for lowering LDL among five nuts that included cashews, on evidence its authors rated low quality. Almonds also moved weight a little. Across 37 trials, eating them lowered body weight by 0.99 lb (95% CI 0.11 to 1.9; metric: 0.45 kg, 0.05 to 0.85) and fat mass by 1.5 lb (0.66 kg) against controls. Per 100 g, almonds carry 25.63 mg vitamin E against 0.85 mg in cashews, while cashews have more carbohydrate (18.1 against 5.3 g), iron and zinc, from single UK table values.

How much is actually in it

• Per 100 g, almonds carry about 30 times more vitamin E than cashews (25.63 mg against 0.85 mg), while cashews have more carbohydrate, iron and zinc. — CoFID codes 14-896 (Almonds, whole kernels) and 14-811 (Cashew nuts, kernel only, plain) (n = -) Evidence E source
  Almonds vs cashews per 3.5 oz (100 g): vitamin E 25.63 vs 0.85 mg, carbohydrate 5.3 vs 18.1 g, iron 3.71 vs 6.20 mg, zinc 3.1 vs 5.9 mg, energy 554 vs 573 calories, magnesium 270 vs 270 mg
• Across 8 US samples of raw almonds, magnesium ranged from 238.5 to 271 mg per 3.5 oz (100 g) and fiber from 10.0 to 11.6 g. — Nuts, almonds, whole, raw, 8 analyzed samples (n = 8 samples) Evidence E source
  Magnesium mean 257.6 mg/100 g (238.5 to 271.0), fiber 10.78 g (10.0 to 11.6)

What a real portion looks like

• In the US dietary survey a serving of either nut is 1 oz (28 g), about 28 almonds or 14 cashews, since one cashew weighs about 2 g and one almond 1 g. — FNDDS codes 42101000 (Almonds, unroasted) and 42104050 (Cashews, unroasted) (n = -) Evidence E source
  1 oz = 28 g both, 1 nut = 1 g almond vs 2 g cashew, 1 cup = 141 g almonds vs 130 g cashews

What your body absorbs

• A systematic review of 21 studies found the energy the body absorbs from nuts is lower than label factors predict, 18.5 kJ/g for raw almonds, and rises with grinding and roasting. — 21 human and in vitro studies of almonds, cashews, hazelnuts, pistachios, walnuts and peanuts (n = 21 studies) Evidence C source
  Metabolizable energy 18.5 kJ/g raw almonds vs 22.6 kJ/g pistachios, order butter > roasted > raw
• In a 23-week crossover RCT of 20 women, a daily 1440 kJ serving of almonds for 10 weeks did not change body weight, partly because some almond energy was not absorbed. — 20 women, 10 weeks almonds vs 10 weeks usual diet, 3-week washout (n = 20) Evidence B source
  No change in body weight, less energy eaten from other foods, documented inefficiency in energy absorption (P < 0.05)

What cooking and storage change

• By the USDA table for nut and seed products, roasting keeps 85% of thiamin and 80% of folate, vitamin C and phosphorus, with minerals such as magnesium and zinc fully retained. — USDA retention factor table, Nut and Seed Products group, roasted (n = -) Evidence E source
  Retained: thiamin 85%, folate 80%, phosphorus 80%, riboflavin 95%, magnesium 100%, zinc 100%, iron 100%
• Laboratory data suggest roasting may lower the allergenicity of the PR-10 protein in almond, while cashew seed storage proteins stay stable under heat. — 32 studies, mostly in vitro, on processed tree nuts (n = 32 studies) Evidence D source
  Direction only, no effect size

What it does to your health

• A 2025 meta-analysis of 36 RCTs with 2485 adults found almonds lowered LDL cholesterol by 5.1 mg/dL (0.132 mmol/L) and ApoB by 4.55 mg/dL versus nut-free controls. — Adults without CVD, RCTs of at least 4 weeks, 48 almond-control datasets (n = 2485) Evidence A source
  LDL-C -5.1 mg/dL (95% CI -7.3 to -2.9; metric: -0.132 mmol/L, -0.190 to -0.075), ApoB -4.552 mg/dL (-6.460 to -2.645), no effect on HDL-C
• A meta-analysis of cashew trials (6 RCTs, 531 people, 3 pooled) found no significant change in LDL, HDL, total cholesterol or triglycerides. — 6 randomized clinical trials, 531 participants, 3 in the pooled model (n = 531) Evidence A source
  LDL SMD -0.18 (95% CI -0.75 to 0.39), HDL SMD 0.09 (-0.16 to 0.34)
• Across 37 RCTs, eating almonds lowered body weight by 0.99 lb (0.45 kg) and fat mass by 1.5 lb (0.66 kg) against controls. — 37 RCTs with 43 treatment arms in adults (n = 37 RCTs) Evidence A source
  Body weight -0.99 lb (95% CI -1.9 to -0.11; metric: -0.45 kg, -0.85 to -0.05), fat mass -1.5 lb (-2.6 to -0.37; metric: -0.66 kg, -1.16 to -0.17), waist -0.26 in (-0.66 cm)

Safety, limits and interactions

• A case report links oxalate kidney damage in a 59-year-old woman to five handfuls of almonds plus six tablespoons of chia seeds daily, improving on a low-oxalate diet. — One 59-year-old woman with controlled hypertension (n = 1) Evidence D source
  Creatinine 1.8 mg/dL vs baseline 1.3 mg/dL, improved after switching diet

What people believe that the data does not support

• The EU did not authorize a label claim that a daily handful (28 g) of almonds helps maintain healthy blood cholesterol. — EU health claims register (n = -) Evidence E source
  Non-authorized

Who this works differently for

• A systematic review of 36 studies put challenge-confirmed tree nut allergy below 2%, with cashew among the most common in the USA and almond among the most common in the UK. — 36 population prevalence studies, mostly children, 1996 to 2014 (n = 36 studies) Evidence C source
  Challenge-confirmed prevalence < 2%, probable 0.05 to 4.9%
• A case report describes a 78-year-old man with chronic kidney disease whose kidney function fell sharply from oxalate deposits after eating 3 to 4 oz of cashews daily for a year. — One 78-year-old man with stable chronic kidney disease (n = 1) Evidence D source
  Serum creatinine 6.0 mg/dL vs baseline 2.05 mg/dL, biopsy with calcium oxalate crystals

What is still unknown

• A network meta-analysis of 34 trials (1677 people) ranked almond diets second after pistachio for lowering LDL among five nuts including cashew, on low-quality evidence. — 34 randomized trials comparing walnut, pistachio, hazelnut, cashew, almond and control diets (n = 1677) Evidence A source
  LDL ranking: pistachio first (SUCRA 87%), almond second, evidence rated low quality

The bottom line

A US survey serving of either nut is 28 g. That works out to about 28 almonds or 14 cashews, counted from the weight of one nut. Across 8 US samples of raw almonds, magnesium ranged from 238.5 to 271 mg per 3.5 oz (100 g) and fiber from 10.0 to 11.6 g. There is no such spread for cashews in the US data. Your body takes less energy from nuts than the label says. A review of 21 human and laboratory studies put raw almonds at 18.5 kJ per gram, below what standard label factors predict, with more energy absorbed from nut butter than roasted nuts, and from roasted than raw. In a crossover trial of 20 women, 10 weeks of daily almonds did not change body weight. They ate less from other foods, and some almond energy was not absorbed, although the abstract gives no size for that loss. Roasting keeps most of the nutrients. By the USDA retention table for roasted nuts, a 1975 group factor, 85 percent of thiamin and 80 percent of folate remain, and magnesium, zinc and iron stay at 100 percent. The EU refused a label claim that a daily 28 g handful of almonds helps keep blood cholesterol healthy. A refusal means the evidence fell short when it was assessed. The 2025 meta-analysis above came later and found the LDL drop. Who should be careful. Tree nut allergy confirmed by a food challenge affects under 2 percent of people in a review of 36 studies, mostly in children, though only 7 of those studies used a challenge test. Cashew is among the most common tree nut allergies in the USA and almond among the most common in the UK. Laboratory data suggest roasting may lower the allergenic activity of one almond protein, while cashew storage proteins stay stable under heat. Those are test tube results, so do not treat roasted nuts as safe if you are allergic. Two single case reports describe kidney damage from oxalate deposits. One was a 78-year-old man with chronic kidney disease who ate 3 to 4 oz of cashews daily for a year. The other was a 59-year-old woman eating five handfuls of almonds and six tablespoons of chia seeds a day, who improved on a low-oxalate diet. If you have kidney disease and eat nuts in large daily amounts, that is worth raising with the person treating you.

Sources

1. alca-daily-r4-01 · food composition dataset
   14-896 Almonds, whole kernels | Energy 554 kcal | Fat 49.9 g | Protein 21.2 g | Carbohydrate 5.3 g | Iron 3.71 mg | Magnesium 270 mg | Zinc 3.1 mg | Vitamin E 25.63 mg ; 14-811 Cashew nuts, kernel only, plain | Energy 573 kcal | Fat 48.2 g | Protein 17.7 g | Carbohydrate 18.1 g | Iron 6.20 mg | Magnesium 270 mg | Zinc 5.9 mg | Vitamin E 0.85 mg
   CoFID 2021, Public Health England, OGL v3.0, codes 14-896 and 14-811 · checked 2026-10-02
2. alca-daily-r4-02 · food composition dataset
   Nuts, almonds, whole, raw | Magnesium, Mg 257.6 MG | range 238.5-271.0 | samples 8 ; Fiber, total dietary 10.78 G | range 10.0-11.6 | samples 8
   USDA FoodData Central, Foundation Foods, release 2026-04-30 (Nuts, almonds, whole, raw) · checked 2026-10-02
3. alca-daily-r4-03 · food portion dataset
   42101000 Almonds, unroasted | 1 nut 1 g | 1 cup 141 g | 1 oz 28 g ; 42104050 Cashews, unroasted | 1 nut 2 g | 1 cup 130 g | 1 oz 28 g
   USDA FNDDS 2021-2023, food codes 42101000 and 42104050 · checked 2026-10-02
4. alca-daily-r4-05 · Systematic review
   The ME of nuts was consistently lower than that predicted by Atwater factors for investigated nut types (almonds, cashews, hazelnuts, pistachios, walnuts, and peanuts). The mechanisms may relate to a lower fat release from nuts, hence higher fecal fat excretion; however, this review did not consider the digestibility of carbohydrates and protein, which should be considered when interpreting the outcomes. ME was influenced by nut type (ME = 22.6 kJ/g for pistachios; ME = 18.5 kJ/g for raw almonds), physical form (flour > chopped > whole nuts), heat processing (butter > roasted > raw) and dose of consumption.
   Adv Nutr, 2023 · checked 2026-10-02
5. alca-daily-r4-06 · Randomized crossover trial
   Ten weeks of daily almond consumption did not cause a change in body weight. This was predominantly due to compensation for the energy contained in the almonds through reduced food intake from other sources. Moreover, inefficiency in the absorption of energy from almonds was documented (P < 0.05).
   Br J Nutr, 2007 · checked 2026-10-02
6. alca-daily-r4-04 · retention factor dataset
   USDA-RETN-R6:2203 NUTS,ROASTED | thiamin_mg 85% | folate_total_ug 80% | vitamin_c_mg 80% | phosphorus_mg 80% | riboflavin_mg 95% | magnesium_mg 100% | zinc_mg 100% | iron_mg 100%
   USDA Table of Nutrient Retention Factors, Release 6 (2007), code 2203 NUTS,ROASTED · checked 2026-10-02
7. alca-daily-r4-13 · Systematic review
   Thermal processing may reduce the allergenicity of the PR-10 protein in hazelnut and almond in vitro. The majority of the in vitro studies investigating the allergenicity of nonspecific lipid transfer proteins (nsLTPs) and seed storage proteins in hazelnut, almond, cashew nut, Brazil nut, walnut, pecan nut and pistachio nut show heat stability towards different thermal processing methods.
   Allergy, 2013 · checked 2026-10-02
8. alca-daily-r4-07 · Meta-analysis
   Almond consumption significantly reduced LDL-C (-0.132 mmol/L; 95% CI: -0.190, -0.075 mmol/L; p < 0.001), TC (-0.160 mmol/L; 95% CI: -0.218, -0.101 mmol/L; p < 0.001), non-HDL-C (-0.204 mmol/L; 95% CI: -0.281, -0.127 mmol/L; p < 0.001), TC:HDL-C (-0.154; 95% CI: -0.246, -0.063; p = 0.001), LDL-C:HDL-C (-0.112; 95% CI: -0.199, -0.026; p = 0.011), ApoB (-4.552 mg/dL; 95% CI: -6.460, -2.645 mg/dL; p < 0.001), and ApoB:ApoA (-0.027; 95% CI: -0.046, -0.008; p = 0.006)
   Nutrients, 2025 · checked 2026-10-02
9. alca-daily-r4-08 · Meta-analysis
   Six randomized clinical trials comprising 531 participants were included in this systematic review. Three studies were included in the meta-analysis model. There were no significant changes for total cholesterol (TC) (standardized mean difference [SMD]: -0.02, 95% CI: -0.32, 0.28), triglycerides (TG) (SMD: -0.01, 95% CI: -0.22, 0.20), high-density lipoprotein (HDL) cholesterol (SMD: 0.09, 95% CI: -0.16, 0.34), or low-density lipoprotein (LDL) cholesterol (SMD: -0.18, 95% CI: -0.75, 0.39).
   Complement Med Res, 2020 · checked 2026-10-02
10. alca-daily-r4-10 · Meta-analysis
    Pooled effect sizes indicated a significant reducing effect of almond consumption on body weight (WMD: -0.45 kg, 95% CI: -0.85, -0.05, p = 0.026), WC (WMD: -0.66 cm, 95% CI: -1.27, -0.04, p = 0.037), FM (WMD: -0.66 kg, 95% CI: -1.16, -0.17, p = 0.009), and hunger score (WMD: -1.15 mm, 95% CI: -1.98, -0.32, p = 0.006) compared with the control group.
    Obes Rev, 2024 · checked 2026-10-02
11. alca-daily-r4-15 · Case report
    Diet included six tablespoons of chia seeds and five handfuls of almonds daily to manage IBS symptoms. Her electrolytes, urinalysis and renal ultrasound were unremarkable. Her 24-hour urine output revealed increased oxalate and low citrate. Renal biopsy showed glomerulosclerosis, fibrosis and calcium oxalate deposition. She switched to a low-oxalate diet, with improvement in laboratory markers.
    BMJ Case Rep, 2020 · checked 2026-10-02
12. alca-daily-r4-11 · Regulatory decision
    POL-HC-6583 Almonds Consuming a handful (28 grams) of almonds a day as part of a diet low in saturated fat, helps to maintain healthy blood cholesterol and promotes a healthy heart Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6583, snapshot 2026-09-21 · checked 2026-10-02
13. alca-daily-r4-12 · Systematic review
    Challenge-confirmed IgE-mediated tree nut allergy prevalence was less than 2 % (although only seven studies used this gold standard) while probable tree nut allergy prevalence ranged from 0.05 to 4.9 %. Prevalence estimates that included oral allergy syndrome (OAS) reactions to tree nut were significantly higher (8-11.4 %) and were predominantly from Europe. Prevalence of individual tree nut allergies varied significantly by region with hazelnut the most common tree nut allergy in Europe, walnut and cashew in the USA and Brazil nut, almond and walnut most commonly reported in the UK.
    Curr Allergy Asthma Rep, 2015 · checked 2026-10-02
14. alca-daily-r4-14 · Case report
    He underwent a kidney biopsy, which showed acute tubular injury associated with extensive calcium oxalate crystal deposition. On revisiting his history, it was discovered that the patient had been consuming 3-4 oz of cashew nuts daily for the last 1 year.
    Kidney Med, 2026 · checked 2026-10-02
15. alca-daily-r4-09 · Network meta-analysis
    The pistachio-enriched diet was ranked best for TG (SUCRA: 85%), LDL cholesterol (SUCRA: 87%), and TC (SUCRA: 96%) reductions. For TG and TC reductions, the walnut-enriched diet was ranked as the second-best diet. Regarding LDL cholesterol reduction, the almond-enriched diet was ranked second best. ... However, these findings are limited by the low quality of evidence ratings.
    Am J Clin Nutr, 2020 · checked 2026-10-02