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Cashew Nut Calories
Source of magnesium and copper, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Cashew Nut (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.
Cashew Nut Nutrition Facts
Selected: 1 ounce (medium) · 28 g
155
KCAL / 28G
Carbs
8.5g
· 3% DV
Protein
5.1g
· 10% DV
Fat
12.3g
· 16% 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 21% · Protein 12% · Fat 67%
Cashew Nut nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 2.18 g | 11% |
| 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 oz of Cashew Nut?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 155 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 10 piece (small) | 15 g | 83 kcal |
| 1 serving (medium) | 30 g | 166 kcal |
| 1 pack (small) | 40 g | 221 kcal |
| 50 g | 50 g | 277 kcal |
| 100 g | 100 g | 553 kcal |
| 1 cup (large) | 137 g | 758 kcal |
Calculated from 553 calories per 100 g.
Frequently Asked Questions About Cashew Nut
Are cashew nuts actually raw when sold as “raw”?
Usually, “raw” means unroasted, not completely untreated. Cashew nuts must be separated from their shell, which contains irritating oils, so commercial cashews are typically heated during processing even when the package calls them raw.
Why are cashew nuts sold without their shells?
Cashew nuts are sold shelled because the hard shell contains caustic oils that can irritate or burn skin. Removing it safely requires processing, so cracking a whole cashew at home is not like opening an ordinary nut.
What is the cashew apple, and can you eat it?
The cashew apple is the soft, fleshy fruit attached to the cashew nut; the nut grows outside it in a hard shell. The apple is edible and used in some regions for juice, but it bruises easily and is not widely sold fresh.
How do you roast cashew nuts at home?
Spread cashew nuts in a single layer on a baking tray and roast them without oil, stirring once or twice. Watch closely because they brown quickly; let them cool before storing, as they become crunchier as they cool.
How should you store cashew nuts to keep them fresh?
Keep cashew nuts in an airtight container away from heat, light, and moisture. Their natural oils can turn rancid, so refrigerate or freeze them if you need to store them for longer, and discard any that smell stale or bitter.
Do you need to soak cashew nuts before eating them?
No, cashew nuts do not need soaking before you eat them. Soaking is mainly useful when blending them into a smooth sauce, cream, or dairy-free drink; drain them afterward and refrigerate anything you make.
Are cashew nuts healthy to eat every day?
Yes, cashew nuts can be part of a balanced everyday diet: they provide unsaturated fats and minerals, including magnesium and copper. Choose unsalted nuts more often, since salted varieties can add a substantial amount of sodium.
Can cashew nuts help with weight loss?
Cashew nuts can fit into a weight-loss eating plan, but they are easy to overeat because they are energy-dense. Their fat and protein can make a small portion satisfying; measure a serving rather than eating straight from a large bag.
Can cashew nuts cause kidney stones?
Cashew nuts contain oxalates, which can contribute to calcium oxalate stones in people who are prone to them, but eating cashews does not mean you will develop stones. If you have a history of kidney stones, ask your clinician about your diet.
Can cashew nuts cause an allergic reaction?
Yes. Cashew nuts are tree nuts and can trigger severe allergic reactions, including anaphylaxis. Anyone with a cashew allergy should avoid them and foods that may contain them; trouble breathing or swelling of the throat needs emergency care.
Cashew Nut 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 ⭐
185mg · 5% DV
Sodium
3.36mg · 0% DV
Cashew Nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew Nut
To burn the 155 calories in 1 ounce (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 Nut?
Cashew Nut is the curved seed found inside the hard shell attached to the cashew apple, a tropical fruit. It is sold shelled, since the shell needs careful handling, and is commonly eaten roasted as a snack or added to mixes.
Its mild sweetness and creamy bite work well in savoury dishes as well as snacks: try it in curries, salads, stir-fries or blended sauces. Cashew nuts contain mostly unsaturated fats and provide magnesium and copper. They are energy-dense, so a small handful makes a satisfying addition to a snack; choose unsalted nuts if you want to keep the salt down.
How Nutritious Is Cashew Nut?
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 Nut 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 Nut Contain Allergens?
Contains these allergens:
Which Diets Is Cashew Nut 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 Nut Fat Profile
SATURATED
2.18g
MONOUNSATURATED
6.66g
POLYUNSATURATED
2.18g
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.