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Cashew Nut Calories
Source of magnesium, iron, and healthy fats. Contains protein and fiber.
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 (medium) | 9 g | 50 kcal |
| 10 piece (small) | 15 g | 83 kcal |
| 20 piece (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 (whole) | 137 g | 758 kcal |
Calculated from 553 calories per 100 g.
Frequently Asked Questions About Cashew Nut
Are cashews good for you?
Yes, cashews provide protein, fibre, magnesium, iron and mostly unsaturated fats. Choose plain cashews for a simple snack or add them to meals; salted or sugar-coated versions can add substantial extras.
Are raw cashews safe to eat?
Cashews sold as raw have been heat-treated to remove irritating shell oil, so they are safe to eat. Do not crack and eat a cashew straight from its shell: the shell contains caustic compounds that require careful processing.
How many cashews should you eat in a day?
A small handful is a practical daily portion for most people. About 28 grams is a typical serving; eat cashews as a snack or use that portion to add crunch to a meal.
Do cashews cause weight gain?
Eating more cashews than you need can contribute to weight gain because they are energy-dense. A measured handful is easier to fit into a snack than eating directly from a large bag.
Are cashews nuts or seeds?
Cashews are seeds, not true botanical nuts. They grow at the end of the cashew apple, but are commonly grouped with tree nuts in food and allergy contexts.
Where do cashews come from, and what is a cashew apple?
Cashews grow on tropical evergreen trees, with each seed hanging from the bottom of a fleshy cashew apple. The apple is edible and used in some regions for fresh eating, juice and fermented drinks.
How do you roast cashews at home?
Spread cashews in a single layer and roast them in the oven, stirring occasionally so they brown evenly. Take them out when lightly golden and fragrant; they continue to cook briefly as they cool.
Should you soak cashews before eating them?
No, soaking is not necessary before eating cashews. Soaking is useful when you want to blend them into a smoother cashew cream or sauce; drain and rinse them before blending with fresh water.
How should you store cashews?
Keep cashews in an airtight container in a cool, dry place away from sunlight and heat. For longer storage, refrigerate or freeze them to help prevent their natural oils from turning rancid.
Can eating cashews cause kidney stones?
Cashews contain oxalates, but eating them does not automatically cause kidney stones. People with a history of calcium oxalate stones may need to limit high-oxalate foods, so ask a clinician or dietitian about your own portions.
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?
Kajun Fındık refers here to Cajun-seasoned cashews, combining the mildly sweet, creamy-tasting nut with the savoury spices associated with Cajun cooking in Louisiana. Cashews are kidney-shaped seeds commonly eaten roasted or added to both sweet and savoury dishes.
They make an easy snack on their own, and work well chopped over salads, rice dishes or roasted vegetables. In Turkey, you could serve them alongside tea or include them in a mixed-nut bowl. Cashews provide protein and fibre, while also being rich in fats and energy; 100 g contains 553 kcal. A small handful is a practical portion, especially if you pair it with fresh fruit or vegetables.
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.