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Raw Cashew Calories
Raw, high in healthy fats, magnesium and copper
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Raw Cashew (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 22 (low), so it raises blood sugar slowly.
Raw Cashew 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%
Raw Cashew 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 Raw Cashew?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 155 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 10 piece (small) | 15 g | 83 kcal |
| 20 piece (medium) | 30 g | 166 kcal |
| 1 serving (large) | 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 Raw Cashew
Are raw cashews really raw?
Not completely. Cashew kernels sold as raw are generally heated or steamed during shell removal to neutralize irritating oils in the shell. “Raw” usually means they have not been roasted or salted after processing.
Can you roast raw cashews at home?
Yes, raw cashews roast well at home. Spread them in a single layer on a baking tray and roast in a moderate oven, stirring occasionally, until lightly golden. Watch closely because their natural oils can make them brown quickly.
Do raw cashews need to be soaked?
No, you do not need to soak raw cashews before eating them. Soaking softens them for smooth sauces, desserts, and dairy-free creams; drain and rinse them before blending, rather than using the soaking water.
How should you store raw cashews?
Keep raw cashews in an airtight container in a cool, dry place away from sunlight. Their natural oils can turn rancid faster in heat, so refrigerate the sealed container if your kitchen is warm or you want to keep them fresh longer.
Can raw cashews be frozen?
Yes, raw cashews freeze well. Seal them in a moisture-proof container or freezer bag, then take out only what you need. Let them come to room temperature before using, and avoid repeatedly thawing and refreezing them.
How do you make cashew milk from raw cashews?
Soak raw cashews until soft, drain them, and blend with fresh water until smooth. Cashew milk is often creamy enough to use without straining; add more water for a thinner drink or less for a richer one.
Can you eat a cashew shell?
No, do not eat a cashew shell. The hard shell contains irritating oils that can burn or inflame skin and tissues. Raw cashews sold for eating are already shelled; do not try to crack and eat an unshelled cashew at home.
Can you make cashew butter with raw cashews?
Yes, raw cashews can be blended into cashew butter. Blend them in a food processor, pausing to scrape down the sides as they release their oils; the mixture may take time to turn from crumbs into a smooth spread.
How can you tell if raw cashews have gone bad?
Discard raw cashews that smell sour, paint-like, or like stale oil, or that show mold or dampness. Fresh cashews have a mild smell and a creamy taste; a distinctly bitter, rancid flavor is a sign not to eat them.
Are raw cashews good for you?
Raw cashews can be a nutritious snack: they provide unsaturated fats and useful minerals, including magnesium and copper. Choose plain cashews if you want to avoid added salt, and remember that they are energy-dense, so a small handful is usually satisfying.
Raw Cashew Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin K
9.72µg · 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
Raw Cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Cashew
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 Raw Cashew?
Raw Cashew refers to the peeled kernel of the cashew fruit, native to Brazil and now grown across tropical regions. It has a mild sweetness and a tender, creamy bite. Around the world, people snack on it by the handful or add it to dishes; it is especially familiar in South Asian cooking, where it may enrich curries, rice dishes and sweets. It also blends smoothly into dairy-free sauces and desserts.
Cashews are energy-dense, with plenty of fat alongside some protein, magnesium and copper. A small handful makes a satisfying snack, or you can pair them with fruit for a simple mix. For a lighter sauce, blend a modest amount with water, herbs or spices rather than relying on cream.
How Nutritious Is Raw Cashew?
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 Raw Cashew Processed?
NOVA 1
Unprocessed
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 Raw Cashew Contain Allergens?
Contains these allergens:
Which Diets Is Raw Cashew 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
Raw Cashew 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.