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Cashew nuts with skin Calories
Cashew nuts with skin
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cashew nuts with skin (28 g) has 161 calories. That works out to 574 calories per 100 g. It contains 8.5 g of carbs, 5.1 g of protein, 13 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.
Cashew nuts with skin Nutrition Facts
Selected: 1 piece (medium) · 28 g
161
KCAL / 28G
Carbs
8.5g
· 3% DV
Protein
5.1g
· 10% DV
Fat
13g
· 17% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 12% · Fat 68%
Cashew nuts with skin nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.58 g | 13% |
| Trans fat | 0 g | |
| Sodium | 3.36 mg | 0% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 0.9 g | 3% |
| Protein | 5.1 g | 10% |
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 nuts with skin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 161 kcal |
| 1 tablespoon (chopped) | 9 g | 52 kcal |
| 1 piece (small) | 15 g | 86 kcal |
| 1 piece (large) | 40 g | 230 kcal |
| 1 pack (mini) | 50 g | 287 kcal |
| 100 g | 100 g | 574 kcal |
| 1 pack (jumbo) | 100 g | 574 kcal |
| 1 cup (whole) | 130 g | 746 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Cashew nuts with skin
Can you eat the skin on cashew nuts with skin?
Yes, the thin brown skin on cashew nuts with skin is edible and does not need to be removed. It is different from the hard outer shell, which contains irritating compounds and is removed during processing.
Are cashew nuts with skin actually nuts?
No, cashews are botanically seeds, not true nuts. They grow at the end of cashew apples, and the edible kernel is enclosed in a hard shell that must be safely removed before sale.
Are cashew nuts with skin raw or roasted?
They may be sold raw-style or roasted, so check the product description. Even cashews described as raw are usually heated during processing to remove the hazardous compounds in the hard shell.
Why are cashew nuts with skin curved?
Cashew nuts with skin have a natural kidney-like curve because of how the seed develops inside its shell. The shape is normal and does not indicate that the cashews are damaged.
Do you need to soak cashew nuts with skin before eating them?
No, soaking cashew nuts with skin is not necessary for eating. Soaking is useful when you want to blend them into a smooth sauce or cream, but it softens them and shortens their storage life.
How do you roast cashew nuts with skin at home?
Spread cashew nuts with skin in a single layer and roast them gently, stirring once or twice. They brown quickly, so watch closely and remove them as soon as they smell toasted.
How do you remove the skin from cashew nuts with skin?
Rub fully cooled cashew nuts with skin between a clean kitchen towel; the loose skins may flake off. Removing the skin is optional, and roasting first can make it easier to loosen.
How can you tell if cashew nuts with skin have gone rancid?
Rancid cashew nuts with skin smell stale, sour, or paint-like and may taste unpleasantly bitter. Discard them if you notice those changes, mold, or dampness rather than trying to roast away the off-flavor.
Can people with a peanut allergy eat cashew nuts with skin?
Not automatically: a peanut allergy does not mean everyone will react to cashews, but cashews are a separate tree-nut allergen and cross-contact is possible. Anyone with a known nut allergy should follow their clinician’s avoidance advice.
Are cashew nuts with skin good for weight loss?
They can fit into a weight-loss eating plan, but their energy density makes portions easy to overdo. Measure a small serving instead of eating from the bag, and pair it with fruit if you want a more filling snack.
Cashew nuts with skin Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin K
9.55µg · 8% DV
B6
0.12mg · 7% DV
Biotin
1.96µg · 7% DV
Minerals
Copper
0.62mg · 69% DV
Phosphorus
166mg · 24% DV
Manganese
0.48mg · 21% DV
Magnesium
82mg · 20% DV
Potassium ⭐
158mg · 5% DV
Sodium
3.36mg · 0% DV
Cashew nuts with skin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew nuts with skin
To burn the 161 calories in 1 piece (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 nuts with skin?
Cashew nuts with skin are shelled cashew kernels with their thin, papery brown covering left on. Cashews originated in Brazil and are now grown across tropical regions. The skin adds a slightly earthy, sometimes faintly astringent note to the mild, creamy kernel.
They are commonly eaten as a snack, either on their own or in a nut mix, and can also be chopped into salads, rice dishes or baked goods. They are energy-dense, with plenty of fat alongside some protein and fibre, so a small handful makes a satisfying snack. Choose unsalted kernels if you want to keep the salt down, or lightly toast them to bring out their flavour.
How Nutritious Is Cashew nuts with skin?
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 with skin 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 with skin Contain Allergens?
Contains these allergens:
Which Diets Is Cashew nuts with skin 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 with skin Fat Profile
SATURATED
2.58g
MONOUNSATURATED
6.66g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 109:1
Above the ideal 4:1 (109:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.