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Cashew (Baked, Unsalted) Calories
Healthy fats, magnesium, protein, fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cashew (Baked, Unsalted) (7 g) has 40 calories. That works out to 574 calories per 100 g. It contains 2.3 g of carbs, 1.1 g of protein, 3.2 g of fat and 0.2 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Cashew (Baked, Unsalted) Nutrition Facts
Selected: 1 piece (medium) · 7 g
40
KCAL / 7G
Carbs
2.3g
· 1% DV
Protein
1.1g
· 2% DV
Fat
3.2g
· 4% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 10% · Fat 68%
Cashew (Baked, Unsalted) nutrition facts table · 1 piece (medium) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.12 mg | 0% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 1.1 g | 2% |
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 Medium Cashew (Baked, Unsalted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 7 g | 40 kcal |
| 1 tablespoon (chopped) | 9 g | 52 kcal |
| 1 ounce (whole) | 28 g | 161 kcal |
| 1 serving (small) | 30 g | 172 kcal |
| 1 pack (small) | 40 g | 230 kcal |
| 1 serving (medium) | 50 g | 287 kcal |
| 10 piece (medium) | 70 g | 402 kcal |
| 100 g | 100 g | 574 kcal |
| 1 serving (large) | 100 g | 574 kcal |
| 1 cup (whole) | 130 g | 746 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Cashew (Baked, Unsalted)
Are unsalted baked cashews good for you?
Yes, unsalted baked cashews can be a nourishing snack because they provide unsaturated fats, protein, and fibre. They are energy-dense, though, so portioning some into a bowl rather than eating straight from the bag can help you avoid mindless over-snacking.
Do unsalted baked cashews cause weight gain?
Unsalted baked cashews do not cause weight gain on their own, but their energy adds up quickly when you eat large handfuls. Keep a portion in mind, especially if you tend to snack while working or watching a screen.
Are cashews raw or roasted when sold as “raw”?
Cashews labelled “raw” are not necessarily untouched by heat; commercial cashews are usually removed from shells that contain irritating oils, a process that involves heating. Unsalted baked cashews are roasted for flavour and crispness, with no salt added.
Why are unsalted baked cashews sold without their shells?
Cashews are sold shelled because the shell and its lining contain caustic, skin-irritating oils. Do not try to crack a whole cashew at home; unsalted baked cashews have already been safely shelled and are ready to eat.
How do you make unsalted baked cashews at home?
Spread shelled cashews in a single layer on a baking sheet and bake in a preheated oven until lightly golden, checking frequently because they can burn quickly. Let them cool before storing; they become crisper as they cool.
Should you soak unsalted baked cashews before eating them?
No, unsalted baked cashews do not need soaking before you eat them. Soaking softens their crisp texture. If a recipe calls for soft cashews, soak them for that recipe and drain them before blending or cooking.
How should you store unsalted baked cashews?
Store unsalted baked cashews in an airtight container in a cool, dry place, away from sunlight. Their natural oils can turn stale or rancid with heat and air; refrigeration can help preserve freshness in a warm kitchen.
How many unsalted baked cashews should you eat a day?
There is no single daily amount of unsalted baked cashews that suits everyone. A small handful works as a snack for many people; larger portions are easy to eat without noticing and add substantially to your day’s intake.
Can people with diabetes eat unsalted baked cashews?
Yes, people with diabetes can include unsalted baked cashews in a measured portion, while accounting for their carbohydrates in their meal plan. If you use an individual blood-glucose or medication plan, ask your clinician or dietitian how to fit them in.
Are unsalted baked cashews the same as peanuts?
No, unsalted baked cashews are seeds from a tree fruit, while peanuts are legumes. They are different foods and have different allergen profiles, so a peanut allergy does not automatically mean you are allergic to cashews.
Cashew (Baked, Unsalted) Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
Vitamin K
2.39µg · 2% DV
B6
0.03mg · 2% DV
Biotin
0.49µg · 2% DV
Minerals
Copper
0.16mg · 18% DV
Phosphorus
42mg · 6% DV
Manganese
0.12mg · 5% DV
Magnesium
20mg · 5% DV
Potassium ⭐
46mg · 1% DV
Sodium
1.12mg · 0% DV
Cashew (Baked, Unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew (Baked, Unsalted)
To burn the 40 calories in 1 piece (medium) (7 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 (Baked, Unsalted)?
Cashews are the seeds of a tropical tree native to Brazil and now grown across many warm regions. Baked, unsalted cashews are roasted without added salt, with a gently sweet, buttery flavour and a tender crunch. They make an easy snack on their own, are often served in bowls of mixed nuts, and can be chopped over salads or stirred into curries and other dishes. In Turkey, you may also find them offered alongside tea or as part of a snack spread.
They provide fats, protein and magnesium; 100 g contains 46.4 g of fat, so a modest portion can be satisfying. Their unsalted preparation suits people watching their salt intake. Pair them with fresh fruit for a simple snack, or use a small handful to add richness and crunch to a meal.
How Nutritious Is Cashew (Baked, Unsalted)?
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 (Baked, Unsalted) 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 (Baked, Unsalted) Contain Allergens?
Contains these allergens:
Which Diets Is Cashew (Baked, Unsalted) 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 (Baked, Unsalted) Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.67g
POLYUNSATURATED
0.55g
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Nutrition data compiled from USDA FoodData Central and scientific sources.