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Cashew and macadamia nuts Calories
Energy-dense nut mix rich in healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cashew and macadamia nuts (30 g) has 198 calories. That works out to 661 calories per 100 g. It contains 5.5 g of carbs, 3.5 g of protein, 17.9 g of fat and 2 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cashew and macadamia nuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
198
KCAL / 30G
Carbs
5.5g
· 2% DV
Protein
3.5g
· 7% DV
Fat
17.9g
· 23% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 7% · Fat 82%
Cashew and macadamia nuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 17.9 g | 23% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 3.5 g | 7% |
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 Cashew and macadamia nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 198 kcal |
| 1 tablespoon (whole) | 9 g | 59 kcal |
| 10 piece (whole) | 18 g | 119 kcal |
| 1 pack (mini) | 25 g | 165 kcal |
| 1 ounce (whole) | 28 g | 185 kcal |
| 20 piece (whole) | 36 g | 238 kcal |
| 1 serving (large) | 45 g | 297 kcal |
| 100 g | 100 g | 661 kcal |
| 1 cup (whole) | 135 g | 892 kcal |
Calculated from 661 calories per 100 g.
Frequently Asked Questions About Cashew and macadamia nuts
Are cashew and macadamia nuts good for you?
Yes. Cashew and macadamia nuts provide unsaturated fats, fibre and useful micronutrients. Choose unsalted nuts when possible, and keep portions moderate because they are energy-dense and easy to snack on in large amounts.
Do cashew and macadamia nuts cause weight gain?
They do not cause weight gain on their own, but large portions of cashew and macadamia nuts can add substantial energy to your day. Pre-portioning a small handful makes it easier to avoid eating more than intended.
How many cashew and macadamia nuts should you eat a day?
About 30 g is a common serving of cashew and macadamia nuts. You can portion them into a small handful or add that amount to a meal rather than eating from a large container.
What is the difference between cashew and macadamia nuts?
Cashews are softer, mildly sweet and somewhat starchy, while macadamias are richer, crunchier and buttery in flavour. Cashews blend smoothly into sauces and creams; macadamias are often enjoyed as a snack or used in baking.
Are cashew and macadamia nuts better raw or roasted?
Both can be eaten raw or roasted, and unsalted versions help limit sodium. Cashews sold as “raw” have still been heat-treated to remove them safely from their caustic shells, so they are not truly raw in the strict sense.
How should you store cashew and macadamia nuts?
Store cashew and macadamia nuts in an airtight container in a cool, dry place, away from sunlight and heat, which can make their oils go rancid. For longer storage, keep them sealed in the refrigerator or freezer.
Can dogs eat cashew and macadamia nuts?
No. Macadamia nuts are toxic to dogs, so never feed them to a dog. Cashews are not known to have the same toxin, but their fat and any added salt make them a poor dog treat; contact a vet if your dog eats macadamias.
Do you need to soak cashew and macadamia nuts before eating them?
No, soaking cashew and macadamia nuts is not necessary before eating. Soaking cashews can make them easier to blend into smooth sauces or dairy-free creams; drain them after soaking and use them in the recipe.
Can cashew and macadamia nuts be used as substitutes for each other?
Sometimes, but cashew and macadamia nuts behave differently in recipes. Cashews make smoother, less oily sauces, while macadamias add a richer, buttery flavour and crunch; either can work in many cookies or snack mixes.
Can you eat cashew and macadamia nuts during pregnancy?
Yes, cashew and macadamia nuts can be eaten during pregnancy if you are not allergic to tree nuts. Choose fresh, preferably unsalted nuts, and follow any individual food restrictions given by your healthcare professional.
Cashew and macadamia nuts Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
B1
0.1mg · 8% DV
B5
0.22mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.63mg · 27% DV
Phosphorus
88mg · 13% DV
Magnesium
49mg · 12% DV
Potassium ⭐
134mg · 4% DV
Sodium
1.8mg · 0% DV
Cashew and macadamia nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew and macadamia nuts
To burn the 198 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 Cashew and macadamia nuts?
Cashew and macadamia nuts bring together the edible seeds of two different trees. Cashews originated in South America, while macadamias are native to Australia; both are eaten on their own or mixed with other nuts.
Cashews are mildly sweet and relatively tender, while macadamias have a buttery flavour and crisp bite. They make an easy snack, and can also be stirred into porridge, added to salads or served alongside fruit. In Australia and elsewhere, they’re often enjoyed plain or roasted; for a less rich snack, choose an unsalted mix and keep to a small handful. This is an energy-dense choice, rich in fat and providing some protein and fibre; 100 g contains 59.8 g of fat.
How Nutritious Is Cashew and macadamia nuts?
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 macadamia nuts 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 macadamia nuts Contain Allergens?
Contains these allergens:
Which Diets Is Cashew and macadamia nuts 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 macadamia nuts Fat Profile
SATURATED
3.42g
MONOUNSATURATED
11.46g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 121.5:1
Above the ideal 4:1 (121.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.