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Lightly salted roasted cashew Calories
Rich in healthy fats, magnesium, and copper; lightly salted roasted snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lightly salted roasted cashew (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 salted roasted cashew 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 salted roasted cashew nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| 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 salted roasted cashew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 172 kcal |
| 1 piece (whole) | 1.6 g | 9 kcal |
| 1 tablespoon (whole) | 9 g | 52 kcal |
| 10 piece (whole) | 16 g | 92 kcal |
| 2 tablespoon (whole) | 18 g | 103 kcal |
| 1 ounce (whole) | 28 g | 161 kcal |
| 18 piece (whole) | 28 g | 161 kcal |
| 100 g | 100 g | 574 kcal |
| 1 cup (whole) | 130 g | 746 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Lightly salted roasted cashew
Are lightly salted roasted cashews healthy?
Yes, lightly salted roasted cashews provide unsaturated fats, magnesium, and copper. They also contain added salt, so choose an unsalted option if you are limiting sodium and keep portions moderate.
How many lightly salted roasted cashews should you eat a day?
A medium serving of about 30 g is a practical portion. Cashews are energy-dense, so portioning them into a small bowl instead of eating from the bag can help prevent mindless snacking.
Are roasted cashews as healthy as raw cashews?
Neither is automatically healthier in every respect. Roasting changes the flavor and texture, while lightly salted roasted cashews contain added sodium; unsalted cashews are a better choice if you want to limit salt.
Do lightly salted roasted cashews cause weight gain?
Eating more energy than your body uses over time can lead to weight gain, and cashews make it easy to add energy in a small volume. A measured portion works better than frequent handfuls from the packet.
How should you store lightly salted roasted cashews?
Keep lightly salted roasted cashews in an airtight container in a cool, dry place, away from heat and direct light. Seal the packet after opening to help preserve their crunch and flavor.
Can you freeze lightly salted roasted cashews?
Yes, freeze them in an airtight, freezer-safe container. Let the container come to room temperature before opening it; this helps prevent condensation from making the cashews damp and less crisp.
Should you wash lightly salted roasted cashews before eating them?
No, washing is unnecessary and can make roasted cashews damp and soft. If you want less salt, choose unsalted cashews rather than rinsing the lightly salted ones.
Can lightly salted roasted cashews raise blood pressure?
Their sodium contributes to your overall salt intake, which can make blood pressure harder to manage for people sensitive to salt. If you have been advised to limit sodium, choose unsalted cashews.
Can you eat lightly salted roasted cashews at night?
Yes, there is no special time-of-day restriction for cashews. A small portion can work as an evening snack, but the salt may make you thirsty and a large serving may feel heavy before bed.
Can you eat the shells of lightly salted roasted cashews?
No, eat only the shelled cashew kernel. Cashew shells contain irritating oils and are not meant to be eaten; the kernels sold as roasted snacks have already been removed from their shells.
Lightly salted roasted cashew Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B1
0.13mg · 11% DV
Vitamin K
10.23µg · 9% DV
B6
0.13mg · 8% 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
54mg · 2% DV
Lightly salted roasted cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly salted roasted cashew
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 salted roasted cashew?
Lightly salted roasted cashews are the seeds of the cashew tree, roasted and seasoned with a little salt. The tree is native to Brazil and is now grown across tropical regions; cashews are sold worldwide as a snack and cooking ingredient.
Their mild sweetness, buttery flavour and tender crunch make them easy to eat by the handful, add to trail mixes, or scatter over salads and cooked dishes. They also work well in stir-fries, where their richness complements vegetables and spices. Cashews provide mostly fat alongside some protein, so a small handful—around the typical 30 g serving—can be satisfying. Choose an unsalted version if you want to keep salt lower.
How Nutritious Is Lightly salted roasted 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 Lightly salted roasted 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 Lightly salted roasted cashew Contain Allergens?
Contains these allergens:
Which Diets Is Lightly salted roasted 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
Lightly salted roasted cashew Fat Profile
SATURATED
2.46g
MONOUNSATURATED
8.19g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 58.5:1
Above the ideal 4:1 (58.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.