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Cashew Nuts Calories
Source of magnesium and copper, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of Cashew Nuts (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 25 (low), so it raises blood sugar slowly.
What is Cashew Nuts?
Cajun fıstık refers to cashews seasoned in a Cajun style, drawing on the bold seasoning traditions of Louisiana. Cashews are naturally mild, slightly sweet and buttery; Cajun spices add a savoury, peppery kick, so the finished snack is more robust than plain nuts.
They work well as a snack on their own, alongside drinks, or scattered over salads for crunch. Cashews provide protein and fats and are energy-dense: 100 g contains 553 calories. If the seasoning is salty or fiery, mix a small handful with unsalted nuts to soften the flavour and make a more balanced snack.
Cashew Nuts 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 Nuts 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 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.
Cashew Nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew Nuts
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 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 Nuts Contain Allergens?
Contains these allergens:
Which Diets Is Cashew 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
— Not suitable
Low FODMAP
— Not suitable
Cashew Nuts 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 Nuts
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Frequently Asked Questions About Cashew Nuts
Are cashew nuts good for you?
Yes, cashew nuts provide mostly unsaturated fats as well as magnesium and copper. Choose unsalted nuts when possible, since salted varieties can add a substantial amount of sodium to snacks and meals.
Do cashew nuts cause weight gain?
Cashew nuts do not cause weight gain on their own, but their energy density makes it easy to eat more than intended. Portioning them instead of eating straight from a large bag can help.
Do cashew nuts raise blood sugar?
They can affect blood sugar because cashews contain carbohydrates, though their fat and fibre can slow digestion. People managing diabetes should account for their portion as part of a meal plan.
Can you eat cashew nuts raw?
Yes, cashew kernels sold in stores can be eaten without roasting. They are not truly raw straight from the tree, though: the toxic, irritating shell oil must be removed through processing before the kernel is sold.
Why are cashew nuts so expensive?
Cashew kernels grow inside a hard shell that must be removed carefully. The shell contains an irritating oil, so harvesting and processing take extra work; the nut also travels through a relatively involved supply chain.
Are cashew nuts actually nuts or seeds?
Cashew nuts are seeds, not botanical nuts. The edible kernel grows attached to the bottom of a cashew apple, although cashews are commonly grouped with tree nuts in cooking and food-allergy guidance.
Can you eat a cashew apple?
Yes, the cashew apple is edible, but it is highly perishable and bruises easily, so it is rarely sold fresh far from where it grows. It can also be used in juice, preserves, or fermented drinks.
Should you soak cashew nuts before eating them?
No, soaking cashew nuts is not necessary before eating. It softens them, which is useful when blending cashew cream or dairy-free sauces, but it is not required to make store-bought kernels safe to eat.
How should you store cashew nuts?
Keep cashew nuts in an airtight container in a cool, dry place to limit exposure to heat and moisture. For longer storage, refrigerate or freeze them; discard any that smell rancid or taste bitter.
Can you make cashew milk at home?
Yes, blend soaked cashew nuts with fresh water until smooth, then adjust the amount of water for the thickness you want. Unlike many nut milks, cashew milk usually does not need straining because the nuts blend finely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.