Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Premium cashew Calories
Energy-dense nut rich in healthy fats and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Premium cashew (30 g) has 166 calories. That works out to 553 calories per 100 g. It contains 9.1 g of carbs, 5.5 g of protein, 13.1 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.
Premium cashew Nutrition Facts
Selected: 1 serving (medium) · 30 g
166
KCAL / 30G
Carbs
9.1g
· 3% DV
Protein
5.5g
· 11% DV
Fat
13.1g
· 17% 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 12% · Fat 67%
Premium cashew nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 2.33 g | 12% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 5.5 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Premium cashew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 166 kcal |
| 1 piece (whole) | 1.6 g | 9 kcal |
| 1 tablespoon (whole) | 9 g | 50 kcal |
| 10 piece (whole) | 16 g | 88 kcal |
| 1 ounce (whole) | 28.4 g | 157 kcal |
| 20 piece (whole) | 32 g | 177 kcal |
| 1 serving (large) | 50 g | 277 kcal |
| 100 g | 100 g | 553 kcal |
| 1 cup (whole) | 130 g | 719 kcal |
Calculated from 553 calories per 100 g.
Frequently Asked Questions About Premium cashew
Are cashews actually nuts?
Botanically, cashews are seeds, not true nuts: they grow at the end of the cashew apple, a fruit. In cooking and food labeling, however, cashews are treated as tree nuts, so people with tree-nut allergies should avoid them.
Why are cashews sold without their shells?
Cashew shells contain an irritating, caustic oil that can burn skin, so they must be carefully removed before the kernels are sold. The shelling process is labor-intensive, which is one reason cashews can cost more than some other nuts.
How should cashews be stored?
Store cashews in an airtight container in a cool, dark, dry place to slow their natural oils from turning rancid. If your kitchen is warm, refrigerating them helps preserve freshness; let them come to room temperature before serving for the best flavor.
How do you soak cashews?
To soak cashews, cover them with water for a few hours, then drain and rinse before blending. This softens the kernels for smoother cashew milk, sauces, and creamy soups. Refrigerate them while soaking if you leave them in water for longer.
How do you make cashew milk at home?
Blend soaked, drained cashews with fresh water until completely smooth. Cashew milk often does not need straining, but you can pass it through a fine cloth for a thinner drink. Keep homemade cashew milk refrigerated and shake it before serving.
How do you roast cashews at home?
Spread cashews in a single layer on a baking tray and roast in a moderate oven, checking and stirring them often so they brown evenly. They can turn from golden to burnt quickly. Let them cool before storing, since they crisp as they cool.
Can cashews replace cream in recipes?
Yes, blended soaked cashews can replace cream in many soups, sauces, and curries, adding a smooth, rich texture. They work best when blended thoroughly with liquid and are less suitable when a recipe depends on whipped cream or a distinct dairy flavor.
Can dogs eat cashews?
Dogs can eat a small amount of plain, unsalted cashew, but it should be an occasional treat, not a regular snack. Avoid salted, seasoned, or chocolate-coated cashews, and do not give them to a dog that has trouble digesting fatty foods.
Are cashews good for weight loss?
Cashews can fit into a weight-loss eating plan, but their energy density makes portions easy to overdo. Their fat and protein can make a small serving satisfying; choose plain cashews and portion them out rather than eating from a large bag.
Can people with diabetes eat cashews?
Yes, people with diabetes can generally include plain cashews in meals or snacks. Keep the portion modest and account for their carbohydrates as part of the meal; sweetened or heavily coated cashews are less suitable than plain ones.
Premium cashew Vitamins & Minerals
Vitamins
Biotin
5.52µg · 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
0.5mg · 22% DV
Magnesium
88mg · 21% DV
Potassium ⭐
198mg · 6% DV
Sodium
3.6mg · 0% DV
Premium cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Premium cashew
To burn the 166 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 Premium cashew?
Premium cashew refers to the edible seed of the cashew tree, a tropical plant native to Brazil and now grown across warm regions. Cashews are sold raw or roasted, with a gently sweet, buttery flavour and a tender crunch. They’re enjoyed as a snack around the world, stirred into curries and stir-fries, or blended into creamy sauces; in Turkey, they may also appear in mixed nuts or alongside tea. Energy-dense and rich in fats, cashews also provide protein and magnesium, so a small handful makes a satisfying portion. Choose unsalted cashews if you want to keep the snack simple, or pair them with fruit for a contrast in flavour.
How Nutritious Is Premium 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 Premium 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 Premium cashew Contain Allergens?
Contains these allergens:
Which Diets Is Premium 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
Premium cashew Fat Profile
SATURATED
2.33g
MONOUNSATURATED
7.14g
POLYUNSATURATED
2.35g
Omega 6:3 ratio 58.3:1
Above the ideal 4:1 (58.3:1).
Compare Premium cashew
Foods Similar to Premium cashew
Have another question about Premium cashew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.