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Oven-roasted cashew Calories
Oven-roasted cashews are rich in healthy fats and protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-roasted cashew (30 g) has 172 calories. That works out to 574 calories per 100 g. It contains 9.1 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 25 (low), so it raises blood sugar slowly.
Oven-roasted cashew Nutrition Facts
Selected: 1 piece (medium) · 30 g
172
KCAL / 30G
Carbs
9.1g
· 3% 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 20% · Protein 10% · Fat 70%
Oven-roasted cashew nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 9.1 g | 3% |
| 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 Medium Oven-roasted cashew?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 172 kcal |
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 1 piece (small) | 15 g | 86 kcal |
| 1 serving (medium) | 28 g | 161 kcal |
| 1 serving (large) | 40 g | 230 kcal |
| 1 piece (large) | 50 g | 287 kcal |
| 100 g | 100 g | 574 kcal |
| 1 pack (medium) | 100 g | 574 kcal |
| 1 cup (whole) | 130 g | 746 kcal |
| 1 pack (large) | 200 g | 1148 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Oven-roasted cashew
Are oven-roasted cashews good for you?
Yes, oven-roasted cashews provide protein and mostly unsaturated fats, making them a nourishing snack. Plain, unsalted cashews avoid the extra sodium found in some seasoned varieties; roasting them does not require added oil.
What is the difference between raw and oven-roasted cashews?
Oven-roasted cashews are crunchier and have a deeper, toastier flavor than raw cashews. Roasting removes moisture and changes the flavor, while both versions remain cashews with naturally occurring fats and protein.
How do you roast cashews in the oven at home?
Spread cashews in a single layer on a baking tray and roast them, checking frequently so they do not burn. You do not need oil; let the oven-roasted cashews cool before eating, as they become crispier as they cool.
Do oven-roasted cashews need oil?
No, oven-roasted cashews can be made without added oil because cashews already contain natural fat. Some commercial versions may include oil for flavor or texture, so plain roasted cashews are an option if you want to avoid it.
Are oven-roasted cashews salted?
Not necessarily; oven-roasted cashews can be sold plain or seasoned with salt and other flavorings. Salt comes from added seasoning, not from the roasting process itself, so unsalted versions are available.
How should you store oven-roasted cashews?
Keep oven-roasted cashews in an airtight container in a cool, dry place to protect them from moisture and air. They can lose their crunch or develop a stale, rancid-oil smell over time; discard them if they smell off.
Can you freeze oven-roasted cashews?
Yes, oven-roasted cashews can be frozen in a tightly sealed, freezer-safe container to help preserve their freshness. Let the container come to room temperature before opening it, which helps keep condensation from making the cashews damp.
Can you eat the skin on oven-roasted cashews?
Yes, the thin brown skin sometimes left on oven-roasted cashews is edible. The hard outer shell is different: it is removed before cashews are sold and should not be eaten.
Do oven-roasted cashews lose nutrients when roasted?
Some heat-sensitive nutrients can decline during roasting, but oven-roasted cashews still provide protein and fats. Roasting mainly changes their moisture, texture, and flavor; it does not turn them into a nutritionally empty snack.
Are oven-roasted cashews suitable for people with diabetes?
Yes, people with diabetes can include oven-roasted cashews in a measured snack, but cashews contain carbohydrates as well as fat and protein. The right portion can depend on an individual’s meal plan and treatment, so ask a doctor or dietitian if you need personalized guidance.
Oven-roasted cashew Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Vitamin K
10.23µg · 9% DV
B6
0.13mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Copper
0.66mg · 73% DV
Phosphorus
178mg · 25% DV
Manganese
0.51mg · 22% DV
Magnesium
88mg · 21% DV
Potassium ⭐
170mg · 5% DV
Sodium
3.6mg · 0% DV
Oven-roasted cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-roasted cashew
To burn the 172 calories in 1 piece (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 Oven-roasted cashew?
Oven-roasted cashews are the seeds of the cashew tree, roasted to bring out their naturally mild, slightly sweet flavour. They have a tender crunch and a rich, buttery taste, making them easy to snack on by the handful or add to salads, rice dishes and stir-fries.
In many places they’re served as a snack with drinks, packed for a quick bite, or used to add texture to curries and other savoury dishes. They’re fairly energy-dense, with substantial fat and a useful amount of protein, so a modest portion works well. Try them unsalted alongside fresh fruit, or chop a few over vegetables for extra crunch.
How Nutritious Is Oven-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 Oven-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 Oven-roasted cashew Contain Allergens?
Contains these allergens:
Which Diets Is Oven-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
— Not suitable
Low FODMAP
— Not suitable
Oven-roasted cashew Fat Profile
SATURATED
2.76g
MONOUNSATURATED
7.14g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 117:1
Above the ideal 4:1 (117:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.