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Almonds or cashews Calories
Source of healthy fats, plant protein, and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Almonds or cashews (30 g) has 174 calories. That works out to 579 calories per 100 g. It contains 6.5 g of carbs, 5.5 g of protein, 15 g of fat and 3.2 g of fiber. Its 7.7 mg of Vitamin E covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Almonds or cashews Nutrition Facts
Selected: 1 serving (medium) · 30 g
174
KCAL / 30G
Carbs
6.5g
· 2% DV
Protein
5.5g
· 11% DV
Fat
15g
· 19% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 12% · Fat 74%
Almonds or cashews nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 5.5 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Almonds or cashews?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 174 kcal |
| 1 piece (whole) | 1.2 g | 7 kcal |
| 1 tablespoon (whole) | 9 g | 52 kcal |
| 10 piece (whole) | 12 g | 69 kcal |
| 2 tablespoon (whole) | 18 g | 104 kcal |
| 20 piece (whole) | 24 g | 139 kcal |
| 1 ounce (whole) | 28 g | 162 kcal |
| 100 g | 100 g | 579 kcal |
| 1 cup (whole) | 140 g | 811 kcal |
Calculated from 579 calories per 100 g.
Frequently Asked Questions About Almonds or cashews
Are almonds or cashews healthier?
Neither is universally healthier; both can fit into a balanced diet. Almonds provide more fibre and vitamin E, while cashews are notable for copper and magnesium. Choose the unsalted option you enjoy and are more likely to eat in a sensible portion.
Do almonds or cashews cause weight gain?
They can contribute to weight gain if portions regularly add more energy than you use, but a modest handful can make a satisfying snack. Portion them into a bowl rather than eating straight from a large bag.
Should you soak almonds or cashews before eating them?
No, soaking almonds or cashews is not necessary. It softens them, which is useful for blending into sauces or homemade drinks, but soaked nuts spoil faster; refrigerate them and use them promptly.
Can you eat almond skin, and are cashew shells edible?
Yes, the thin brown skin on almonds is edible. Cashew shells are not edible and contain irritating substances; the cashews sold for eating have been safely processed to remove their shells.
How should you store almonds or cashews to keep them fresh?
Keep almonds or cashews in an airtight container in a cool, dark, dry place. Refrigerate them in warm conditions or if you want to preserve them longer. Discard nuts that smell rancid, musty, or paint-like.
Can you freeze almonds or cashews?
Yes, almonds or cashews freeze well. Seal them in an airtight freezer container so they do not absorb moisture or nearby odors. Take out only what you need and let the portion come to room temperature before using.
Are raw almonds or cashews safe to eat?
Yes, commercially sold almonds and cashews labeled raw are intended to be eaten without cooking. Cashews sold as raw have still undergone processing to remove their toxic outer shells; do not eat cashews picked straight from the tree.
Why do recipes use cashews instead of almonds for creamy sauces?
Cashews blend into a smoother, creamier sauce because they are softer and less fibrous than almonds. Soak them briefly if your blender is not powerful; almonds work better when a nuttier flavor or some texture is wanted.
Do you need to peel almonds before eating or cooking with them?
No, peeling almonds is optional. Their skin is edible, but removing it gives a smoother texture and a lighter color in recipes such as marzipan or finely blended sauces. Briefly blanching them makes the skins easier to slip off.
Can you use almonds or cashews to make nut butter at home?
Yes, both almonds and cashews can be blended into nut butter. Toasting them lightly can help release their oils, while cashew butter usually turns creamy sooner. Blend in short intervals and scrape down the sides to avoid overheating the mixture.
Almonds or cashews Vitamins & Minerals
Vitamins
Vitamin E
7.68mg · 51% DV
B2
0.3mg · 23% DV
Biotin
5.1µg · 17% DV
B3
1.08mg · 7% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.66mg · 29% DV
Phosphorus
144mg · 21% DV
Magnesium
81mg · 19% DV
Potassium ⭐
220mg · 6% DV
Sodium
0.3mg · 0% DV
Almonds or cashews Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Almonds or cashews
To burn the 174 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Almonds or cashews?
Almonds or cashews are two distinct edible nuts, enjoyed on their own or added to other foods. Almonds have a firmer bite and a gently sweet, distinctive flavour; cashews are softer, milder and creamy. Both can be eaten raw or roasted, and are also used in salads, rice dishes, sauces and nut butters.
They make an easy snack across many food traditions, including alongside fruit or stirred into porridge and yoghurt. Their nutritional character is mostly healthy fats, with plant protein and fibre; a 30 g serving is a practical handful. Choose unsalted nuts if you want to keep the snack simple, or use a small portion to add crunch and richness to a meal.
How Nutritious Is Almonds or cashews?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Almonds or cashews Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Almonds or cashews Contain Allergens?
Contains these allergens:
Which Diets Is Almonds or cashews Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Almonds or cashews Fat Profile
SATURATED
1.14g
MONOUNSATURATED
9.48g
POLYUNSATURATED
3.69g
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Nutrition data compiled from USDA FoodData Central and scientific sources.