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Cashew and almonds Calories
Source of plant protein, fiber, and unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Cashew and almonds (28 g) has 155 calories. That works out to 553 calories per 100 g. It contains 7.3 g of carbs, 5.3 g of protein, 12.2 g of fat and 2.2 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Cashew and almonds Nutrition Facts
Selected: 1 ounce (medium) · 28 g
155
KCAL / 28G
Carbs
7.3g
· 3% DV
Protein
5.3g
· 11% DV
Fat
12.2g
· 16% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 13% · Fat 69%
Cashew and almonds nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 1.93 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.24 mg | 0% |
| Total carbohydrate | 7.3 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 5.3 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 oz of Cashew and almonds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 155 kcal |
| 1 tablespoon (chopped) | 9 g | 50 kcal |
| 2 tablespoon (chopped) | 18 g | 100 kcal |
| 1 serving (small) | 30 g | 166 kcal |
| 0.25 cup (whole) | 32 g | 177 kcal |
| 1 serving (medium) | 45 g | 249 kcal |
| 1 serving (large) | 60 g | 332 kcal |
| ½ cup (whole) | 64 g | 354 kcal |
| 100 g | 100 g | 553 kcal |
Calculated from 553 calories per 100 g.
Frequently Asked Questions About Cashew and almonds
Are cashews and almonds a healthy snack?
Yes, cashews and almonds make a nourishing snack: they provide plant protein, fibre and mostly unsaturated fats. Choose plain or lightly roasted varieties when you want to avoid added salt, sugar or coatings.
How many cashews and almonds should you eat a day?
A practical serving is about one small handful, roughly 28 g total, rather than that amount of each nut. Pair them with fruit or yogurt, or use them to add crunch to a meal.
Do you need to soak cashews and almonds before eating them?
No, soaking cashews and almonds is not necessary for safety or nutrition. It softens them and can make them easier to blend into sauces or plant-based creams; refrigerate soaked nuts and use them promptly.
Should cashews and almonds be refrigerated?
They do not have to be refrigerated, but a sealed container in a cool, dry cupboard works best in a cool climate. In a warm kitchen, refrigeration helps slow rancidity; keep them covered so they do not absorb food odors.
Are raw cashews really raw?
Usually, “raw” cashews have not been roasted for flavor, but they are typically heated or steamed during processing to remove the caustic shell safely. Do not eat cashews straight from their hard outer shells.
Are cashews or almonds better for weight loss?
Neither is automatically better for weight loss; both are satisfying but energy-dense, so portion size matters more than choosing one over the other. Pick the one you enjoy and serve a measured amount instead of eating from a large bag.
Can people with diabetes eat cashews and almonds?
Yes, many people with diabetes can include cashews and almonds in a balanced eating plan. Their fibre, protein and fat make them a more substantial snack than sweets; follow your own meal plan if you monitor glucose or use medication.
Can dogs eat cashews and almonds?
It is best not to offer dogs cashews and almonds as a snack. Almonds can be difficult for dogs to digest, while salted, seasoned or coated nuts add avoidable risks; contact a veterinarian if your dog has eaten a large amount or seems unwell.
Can you eat the skin of almonds and cashews?
Yes, the thin brown skin on almonds is edible. Cashews sold for eating are already shelled; their hard outer shell contains irritating compounds and should never be eaten or cracked open at home.
Can cashews and almonds cause bloating?
Yes, a large serving of cashews and almonds can cause bloating or gas in some people, partly because of their fibre and other fermentable carbohydrates. Try a smaller portion and eat slowly; persistent or severe symptoms warrant medical advice.
Cashew and almonds Vitamins & Minerals
Vitamins
Vitamin E
3.67mg · 24% DV
Biotin
5.18µg · 17% DV
B2
0.12mg · 9% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.4mg · 44% DV
Phosphorus
119mg · 17% DV
Manganese
0.38mg · 17% DV
Magnesium
62mg · 15% DV
Potassium ⭐
187mg · 6% DV
Sodium
2.24mg · 0% DV
Cashew and almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew and almonds
To burn the 155 calories in 1 ounce (medium) (28 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 Cashew and almonds?
Cashew and almonds bring together two familiar edible seeds: mild, gently sweet cashews and firmer almonds with a fuller, toasty flavour. They can be eaten raw or roasted, on their own or mixed into a snack bowl. In many places, they’re also sprinkled over porridge, salads and baked goods, or added to trail mix for a portable bite.
Together they provide plant protein, fibre and unsaturated fats; a 28 g serving is a practical handful. Choose unsalted nuts if you want to keep the snack simple, and pair them with fruit or yoghurt for a more filling snack.
How Nutritious Is Cashew and almonds?
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 Cashew and almonds 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 and almonds Contain Allergens?
Contains these allergens:
Which Diets Is Cashew and almonds 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
Cashew and almonds Fat Profile
SATURATED
1.93g
MONOUNSATURATED
7.28g
POLYUNSATURATED
3.11g
Omega 6:3 ratio 305:1
Above the ideal 4:1 (305:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.