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 25 (low), so it raises blood sugar slowly.

What is Raw Cashew?

Raw Cashew refers to the pale, curved kernel from the cashew tree, a tropical plant native to South America and now grown in many warm regions. The kernel is usually eaten as a snack or used in both sweet and savoury cooking.

Its flavour is mild and faintly sweet, with a tender, buttery bite. In many places, cashews are enjoyed by the handful, stirred into curries and rice dishes, or added to granola and baked goods; they also blend smoothly into sauces and dairy-free spreads. They are energy-dense, with mostly fats alongside some protein and useful minerals. For a simple snack, pair a modest handful with fruit, or add a few to porridge for extra richness.

Raw Cashew 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%

Raw Cashew Vitamins & Minerals

Vitamins

0.42mg · 35% DV

Vitamin K

34.1µg · 28% DV

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 Raw Cashew?

Nutrient density

High

65/ 100

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

44/ 100

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.

Raw Cashew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Cashew

To burn the 553 calories in 100 g:

🚶

137min

Walking (5 km/h)

🏃

56min

Running (8 km/h)

🚴

75min

Cycling

🏊

64min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw Cashew 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 Raw Cashew Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

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

— Not suitable

Low FODMAP

— Not suitable

Raw Cashew 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 Raw Cashew

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Raw Cashew vs Walnut101 kcal fewer per 100 g

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Raw Cashew vs Almond26 kcal fewer per 100 g

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Raw Cashew vs Sunflower seeds31 kcal fewer per 100 g

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Foods Similar to Raw Cashew

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw Cashew

Are raw cashews good for you?

Yes, raw cashews provide mostly unsaturated fats along with magnesium and copper. They make a nourishing addition to snacks or meals, but their energy density makes portioning useful—try adding a small handful to yogurt, vegetables, or a salad.

Do raw cashews cause weight gain?

Raw cashews do not cause weight gain on their own, but eating large amounts can add substantial energy to your diet. Measure out a portion rather than snacking straight from the bag, where it is easy to lose track.

How many raw cashews should you eat a day?

A typical serving of raw cashews is about 1 ounce, or 28 grams. That is a practical snack portion; account for other nuts you eat during the day rather than treating cashews as unlimited.

How should you store raw cashews, and how long do they last?

Keep raw cashews in an airtight container in a cool, dry place, away from sunlight and heat. Refrigerate or freeze them for longer storage, since their natural oils can turn rancid; discard them if they smell or taste bitter.

What is the difference between raw and roasted cashews?

Raw cashews are usually softer and milder, while roasting makes cashews crisper and brings out a deeper, toasted flavor. Roasted versions may also have added oil or salt, so compare the ingredient lists if you want plain cashews.

Should you soak raw cashews before eating them?

No, soaking raw cashews is not necessary before eating them. Soaking is useful when you want them to blend into a smooth cashew cream, sauce, or milk; drain and rinse them after soaking, and use them promptly.

Are raw cashews actually raw?

Not completely: cashews sold as raw are generally heated during shell removal to neutralize irritating compounds in the shell. The label means they have not been roasted for flavor like roasted cashews; never crack and eat an untreated cashew shell.

How can you tell if raw cashews have gone bad?

Fresh raw cashews should smell mild and nutty and feel dry. A sharp, paint-like or rancid smell, bitter taste, visible mold, or dampness means they may have spoiled; do not taste cashews that show mold.

Can you freeze raw cashews?

Yes, raw cashews freeze well in an airtight freezer-safe container or bag. Take out only what you need and let it come to room temperature before opening the container, which helps prevent condensation on the nuts.

Can you eat the skin on raw cashews?

Yes, the thin brown skin on a cashew kernel is edible and does not need to be peeled. It is different from the hard outer shell, which is not edible and contains irritating compounds.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026