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Cashew nuts and macadamia nuts Calories
Mixed nuts rich in healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cashew nuts and macadamia nuts (30 g) has 195 calories. That works out to 650 calories per 100 g. It contains 5.5 g of carbs, 3.5 g of protein, 17.7 g of fat and 2.1 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 nuts and macadamia nuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
195
KCAL / 30G
Carbs
5.5g
· 2% DV
Protein
3.5g
· 7% DV
Fat
17.7g
· 23% DV
Fiber
2.1g
· 8% 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 nuts and macadamia nuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 17.7 g | 23% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.1 g | 8% |
| 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 nuts and macadamia nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 195 kcal |
| 1 tablespoon (whole) | 9 g | 59 kcal |
| 2 tablespoon (whole) | 18 g | 117 kcal |
| 10 piece (whole) | 20 g | 130 kcal |
| 1 ounce (whole) | 28 g | 182 kcal |
| 20 piece (whole) | 40 g | 260 kcal |
| 1 serving (large) | 45 g | 293 kcal |
| 100 g | 100 g | 650 kcal |
| 1 cup (whole) | 135 g | 878 kcal |
Calculated from 650 calories per 100 g.
Frequently Asked Questions About Cashew nuts and macadamia nuts
What is the difference between cashew nuts and macadamia nuts?
Cashew nuts are mildly sweet and softer, while macadamia nuts have a richer, buttery taste and a crisp bite. Cashews blend easily into sauces and curries; macadamias are often enjoyed whole or added to baked goods for crunch.
Can you eat raw cashew nuts and macadamia nuts?
Yes, both are eaten shelled, but “raw” cashews are not truly unprocessed. Heat is used to remove the irritating oil in the cashew shell, so raw on a package usually means the kernels have not been roasted afterward.
Can you roast cashew nuts and macadamia nuts together?
Yes, but watch them closely because the nuts differ in size and fat content and may brown at different rates. Spread them in a single layer, stir during roasting, and remove them as soon as they smell toasted; they continue cooking briefly as they cool.
How should you store cashew nuts and macadamia nuts?
Store cashew nuts and macadamia nuts in an airtight container in a cool, dark place. Their natural oils can turn stale faster when exposed to warmth and air; refrigerate or freeze them in a sealed container for longer storage.
Can you substitute cashew nuts for macadamia nuts in recipes?
Usually, yes, but the result will taste and feel different. Cashews are less buttery and soften more readily, so they work well in sauces and creamy fillings; macadamias keep a richer flavor and firmer crunch in cookies and toppings.
Can you make cashew and macadamia nut butter at home?
Yes, blend the nuts in a food processor, stopping to scrape down the sides. The mixture first becomes crumbs and then turns creamy as the oils release; macadamias’ higher oil content can make the finished spread especially smooth.
Do you need to soak cashew nuts and macadamia nuts before eating them?
No, soaking is not necessary for either nut. It softens their texture and can make them easier to blend into a smooth sauce, but soaked nuts should be drained and used promptly because added moisture shortens their storage life.
Are cashew nuts and macadamia nuts safe for dogs?
No, do not give dogs macadamia nuts; they can cause toxic reactions. Plain cashews are not considered toxic to dogs, but their high fat content and choking risk make this mixed snack a poor choice to share.
Are cashew nuts and macadamia nuts good for weight loss?
They do not cause weight loss on their own. Their richness can make a small portion satisfying, but eating them freely can add substantial energy; use them in place of a less filling snack rather than adding them on top.
How many cashew nuts and macadamia nuts should you eat in a day?
A serving of about 30 g is a practical amount for a snack. You can divide that portion between cashews and macadamias, and choose unsalted, uncoated nuts when you want to keep the snack simple.
Cashew nuts and macadamia nuts Vitamins & Minerals
Vitamins
Biotin
3.3µg · 11% 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
95mg · 14% DV
Magnesium
53mg · 13% DV
Potassium ⭐
129mg · 4% DV
Sodium
2.1mg · 0% DV
Cashew nuts 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 nuts and macadamia nuts
To burn the 195 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 nuts and macadamia nuts?
Cashew nuts and macadamia nuts come from two different trees and are commonly eaten as snacks, either on their own or in a nut mix. Cashews originated in South America, while macadamias are native to Australia. Both have a gently sweet, mild flavour: cashews are creamy and firm, while macadamias are especially rich-tasting and crisp. They’re enjoyed roasted or raw, added to trail mix, sprinkled over porridge or salads, and used in baking and cooking.
This combination is energy-dense and rich in fats, with comparatively modest protein. A serving of about 30 g makes a convenient snack; pair it with fruit or plain yoghurt for a more filling option. Choose unsalted nuts if you’d like to keep the salt in your snack lower.
How Nutritious Is Cashew nuts 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 nuts 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 nuts and macadamia nuts Contain Allergens?
Contains these allergens:
Which Diets Is Cashew nuts 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 nuts and macadamia nuts Fat Profile
SATURATED
3.42g
MONOUNSATURATED
11.94g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.