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Lightly roasted cashews Calories
Rich in magnesium, copper, and healthy unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lightly roasted cashews (30 g) has 172 calories. That works out to 574 calories per 100 g. It contains 9.8 g of carbs, 4.6 g of protein, 13.9 g of fat and 1 g of fiber. Its 0.7 mg of Copper covers 73% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Lightly roasted cashews Nutrition Facts
Selected: 1 serving (medium) · 30 g
172
KCAL / 30G
Carbs
9.8g
· 4% DV
Protein
4.6g
· 9% DV
Fat
13.9g
· 18% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 10% · Fat 69%
Lightly roasted cashews nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.49 g | 12% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 4.6 g | 9% |
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 Serving of Lightly roasted cashews?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 172 kcal |
| 1 tablespoon (small) | 9 g | 52 kcal |
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 1 ounce (medium) | 28 g | 161 kcal |
| 0.25 cup (small) | 34 g | 195 kcal |
| ½ cup (large) | 68 g | 390 kcal |
| 100 g | 100 g | 574 kcal |
| 1 cup (extra large) | 136 g | 781 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Lightly roasted cashews
Are lightly roasted cashews good for you?
Yes, lightly roasted cashews provide magnesium, copper and unsaturated fats. They make a convenient snack or cooking ingredient, though their rich, filling texture can make it easy to eat more than you intended.
Do lightly roasted cashews cause weight gain?
Lightly roasted cashews do not cause weight gain on their own, but large portions can add substantial energy to your day. Portioning them into a small bowl instead of eating from the bag helps keep servings in check.
Are lightly roasted cashews safe for dogs?
Plain lightly roasted cashews are not considered toxic to dogs, but they are fatty and can upset a dog's stomach. Avoid salted, seasoned or chocolate-coated cashews, and do not make them a regular treat.
How many lightly roasted cashews should you eat a day?
There is no single daily limit for lightly roasted cashews that suits everyone. A typical serving is about 30 grams; count it as part of your overall snacks rather than adding it on top of them.
Are lightly roasted cashews healthier than raw cashews?
Neither lightly roasted nor raw cashews are automatically healthier for everyone. Roasting changes their flavor and texture, while lighter roasting means less time exposed to heat than more extensive roasting.
How do you roast cashews lightly at home?
Spread cashews in one layer on a baking tray and roast them briefly at low heat, stirring once or twice. Take them out as soon as they become lightly golden, since they continue to cook a little as they cool.
How should you store lightly roasted cashews?
Keep lightly roasted cashews in an airtight container in a cool, dry place away from sunlight. For longer storage, seal them well and refrigerate them; warmth and air can make their oils turn stale faster.
How can you tell if lightly roasted cashews have gone bad?
Lightly roasted cashews may be rancid if they smell like old oil or taste bitter and unpleasant. Discard them if you see mold or signs of moisture, rather than trying to improve their flavor by roasting them again.
Can people with diabetes eat lightly roasted cashews?
Many people with diabetes can include lightly roasted cashews in a measured portion. Cashews contain carbohydrates as well as fat, so anyone managing blood glucose with a meal plan or medication should follow individualized advice from their clinician or dietitian.
Can you make cashew butter from lightly roasted cashews?
Yes, you can make cashew butter by blending lightly roasted cashews until their oils release and the mixture turns creamy. Scrape down the sides as needed, and avoid adding oil unless you want a looser texture.
Lightly roasted cashews Vitamins & Minerals
Vitamins
Vitamin K
10.23µg · 9% DV
B6
0.12mg · 7% DV
B5
0.27mg · 5% DV
B1
0.06mg · 5% DV
Minerals
Copper
0.66mg · 73% DV
Phosphorus
178mg · 25% DV
Manganese
0.51mg · 22% DV
Magnesium
88mg · 21% DV
Potassium ⭐
198mg · 6% DV
Sodium
3.6mg · 0% DV
Lightly roasted cashews Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly roasted cashews
To burn the 172 calories in 1 serving (medium) (30 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 Lightly roasted cashews?
Lightly roasted cashews are the seeds of the cashew tree’s kidney-shaped fruit, gently heated to bring out their mild, sweet flavour. The tree is native to Brazil, though cashews are now grown across tropical regions and enjoyed around the world.
Their tender crunch makes them easy to eat by the handful, mix with dried fruit, or scatter over salads and grain dishes. They also work well as a simple snack alongside tea or coffee. Cashews provide magnesium, copper and mostly unsaturated fats, though they are energy-dense. A 30 g serving is a useful guide; choose an unsalted variety and pair it with fruit for a more balanced snack.
How Nutritious Is Lightly roasted cashews?
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 Lightly roasted cashews 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 Lightly roasted cashews Contain Allergens?
Contains these allergens:
Which Diets Is Lightly roasted cashews 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
Lightly roasted cashews Fat Profile
SATURATED
2.49g
MONOUNSATURATED
7.77g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 115.5:1
Above the ideal 4:1 (115.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.