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Cashew Calories
Rich in magnesium and copper, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of Cashew (28 g) has 155 calories. That works out to 553 calories per 100 g. It contains 8.5 g of carbs, 5.1 g of protein, 12.3 g of fat and 0.9 g of fiber. Its 0.6 mg of Copper covers 68% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
What is Cashew?
Cashews are the curved, pale seeds of the cashew tree, which grows in tropical regions. They are sold whole, chopped or ground, and may be raw or roasted, plain or seasoned.
Their mild sweetness and tender crunch make them easy to eat by the handful, add to trail mix, or use in curries, stir-fries and desserts. In many places, cashew butter and creamy cashew-based sauces are also popular. They provide substantial fat as well as some protein, so a small handful can make a satisfying snack. Choose unsalted cashews if you want to keep salt down, or add them to a meal for a little crunch and richness.
Cashew Nutrition Facts
Selected: 100 g
553
KCAL / 100G
Carbs
30.2g
· 11% DV
Protein
18.2g
· 36% DV
Fat
43.9g
· 56% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 12% · Fat 67%
Cashew Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
Vitamin K
34.1µg · 28% DV
B6
0.42mg · 25% DV
Biotin
7µg · 23% DV
Minerals
Copper
2mg · 222% DV
Manganese
2mg · 87% DV
Phosphorus
593mg · 85% DV
Magnesium
292mg · 70% DV
How Nutritious Is Cashew?
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.
Cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew
To burn the 553 calories in 100 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.
Is Cashew 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 Cashew Contain Allergens?
Contains these allergens:
Which Diets Is Cashew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cashew Fat Profile
SATURATED
7.8g
MONOUNSATURATED
23.8g
POLYUNSATURATED
7.8g
Omega 6:3 ratio 130:1
Above the ideal 4:1 (130:1).
Compare Cashew
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Frequently Asked Questions About Cashew
Are cashews poisonous if eaten raw?
Truly unprocessed cashews in their shells are unsafe to handle or eat because the shell contains an irritating oil. Cashews sold as “raw” have been processed to remove the shell safely, so they are ready to eat.
Are cashews actually nuts?
Botanically, a cashew is a seed, not a true nut. It grows attached to the bottom of the cashew apple, the fleshy fruit of the cashew tree. In cooking and food labeling, cashews are generally treated as tree nuts.
Can you eat a cashew apple?
Yes, the cashew apple is edible and has juicy, astringent flesh. It bruises and spoils quickly, so it is much less common in shops than the cashew seed. The seed hangs from the apple’s outer end.
Why are cashews sold without their shells?
The cashew shell contains a caustic, irritating oil that can damage skin and mouth tissue. Processing removes the shell and its oil before the kernels are sold, which is why whole retail cashews are already shelled.
How do you roast cashews at home?
Spread cashews in a single layer on a baking tray and roast them in a preheated oven until fragrant and lightly golden. Check them often because they can burn quickly. Add salt or seasonings after roasting, if desired.
How should you store cashews, and do they go rancid?
Yes, cashews can turn rancid as their oils oxidize. Keep them in an airtight container in a cool, dry place; refrigerate them in warm conditions to help preserve freshness. Discard cashews that smell bitter, stale, or paint-like.
Can you freeze cashews?
Yes, cashews freeze well. Seal them in an airtight, moisture-proof container or freezer bag, then thaw only the amount you need while it is still sealed. This helps keep condensation from making the kernels damp.
Do cashews need to be soaked before eating?
No, cashews do not need soaking before you eat them. Soaking softens them, which makes it easier to blend them into smooth sauces, soups, or dairy-free cream. For a snack, they can be eaten straight from the pack.
What is the difference between raw and roasted cashews?
Raw cashews have a mild flavor and softer texture, while roasting makes them more fragrant and crisp. Both are ready to eat when sold as kernels; choose unsalted roasted cashews if you want the toasted flavor without added salt.
Why are cashews shaped like a kidney?
A cashew’s curved, kidney-like shape comes from how the seed develops inside its hard outer shell. The familiar pale kernel is the seed removed after harvest and processing; its curve is natural, not a sign of damage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.