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Raw almonds and cashews Calories
Source of healthy fats, protein, and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw almonds and cashews (30 g) has 170 calories. That works out to 567 calories per 100 g. It contains 7.8 g of carbs, 5.9 g of protein, 14.1 g of fat and 2.1 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw almonds and cashews Nutrition Facts
Selected: 1 serving (medium) · 30 g
170
KCAL / 30G
Carbs
7.8g
· 3% DV
Protein
5.9g
· 12% DV
Fat
14.1g
· 18% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 13% · Fat 70%
Raw almonds and cashews nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 5.9 g | 12% |
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 Raw almonds and cashews?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 170 kcal |
| 1 piece (small) | 1.2 g | 7 kcal |
| 1 tablespoon (chopped) | 10 g | 57 kcal |
| 2 tablespoon (chopped) | 20 g | 113 kcal |
| 1 ounce (medium) | 28.4 g | 161 kcal |
| 0.25 cup (whole) | 34 g | 193 kcal |
| ½ cup (whole) | 68 g | 386 kcal |
| 100 g | 100 g | 567 kcal |
| 1 cup (whole) | 136 g | 771 kcal |
Calculated from 567 calories per 100 g.
Frequently Asked Questions About Raw almonds and cashews
Are raw almonds and cashews good for you?
Yes, raw almonds and cashews provide protein, fibre and mostly unsaturated fats, making them a nutrient-rich snack. Choose unsalted nuts if you want to avoid added sodium, and keep the portion modest because nuts are energy-dense.
Do raw almonds and cashews need to be soaked before eating?
No, raw almonds and cashews do not need soaking to be safe to eat. Soaking softens them and can make them easier to blend into sauces or homemade nut milk, but it does not reliably make them more nutritious.
Are raw cashews actually raw, and are raw almonds and cashews safe to eat?
Yes, commercially sold raw almonds and cashews are ready to eat, but “raw” generally means unroasted. Cashew shells contain an irritating oil, so cashews are processed to remove it; never crack open or eat an unprocessed cashew shell.
Are almonds healthier than cashews?
Neither is automatically healthier: raw almonds and cashews offer different mixes of nutrients and have different textures. Almonds are firmer and more fibrous, while cashews are softer and creamier, so the better choice depends on what you enjoy and how you use them.
How should you store raw almonds and cashews to keep them fresh?
Store raw almonds and cashews in a tightly sealed container away from heat, light and moisture. A cool cupboard works for regular use; refrigeration helps preserve their oils in a warm kitchen or when keeping them for longer.
Can you freeze raw almonds and cashews?
Yes, raw almonds and cashews freeze well. Seal them in an airtight freezer-safe container or bag, and take out only what you need; thaw them while sealed to reduce condensation and help preserve their texture.
Can you make milk from raw almonds and cashews?
Yes, raw almonds and cashews can be blended with water to make homemade nut milk. Almonds usually need straining for a smoother drink, while cashews blend creamier; refrigerate homemade milk and use it promptly.
Why do raw almonds and cashews taste bitter or rancid?
A sharply bitter, paint-like or stale taste can mean the fats in raw almonds and cashews have gone rancid. Do not eat nuts with that flavour or an unpleasant smell; discard them and store the next batch in a sealed container away from heat.
Are raw almonds and cashews a good snack before exercise?
Raw almonds and cashews can work before exercise if you tolerate them, but their fat and fibre may feel heavy right before a workout. If you need quick energy, pair a small amount with an easily digested carbohydrate or eat them earlier.
Can you use raw almonds and cashews instead of each other in recipes?
Sometimes, but raw almonds and cashews do not behave the same in recipes. Cashews blend into smoother sauces and creams, while almonds have a firmer texture and stronger flavour; swapping them can change both consistency and taste.
Raw almonds and cashews Vitamins & Minerals
Vitamins
Vitamin E
3.87mg · 26% DV
Biotin
4.95µg · 17% DV
B2
0.12mg · 9% DV
B1
0.06mg · 5% DV
Minerals
Copper
0.43mg · 48% DV
Manganese
0.44mg · 19% DV
Phosphorus
133mg · 19% DV
Magnesium
65mg · 15% DV
Potassium ⭐
200mg · 6% DV
Sodium
2.1mg · 0% DV
Raw almonds and cashews Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw almonds and cashews
To burn the 170 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 Raw almonds and cashews?
Raw almonds and cashews are a mix of two nuts eaten without roasting. Almonds have a firmer bite and a mildly sweet, toasted-like flavour even when raw; cashews are softer, creamier and gently sweet. They make an easy snack, and can be stirred into porridge or yoghurt, scattered over salads, or added to a homemade trail mix. In many places, they are also served alongside dried fruit or offered as a simple snack for guests.
The mix is energy-dense and provides mostly unsaturated fats alongside plant protein, fibre and minerals. A small handful is a practical portion; pair it with fresh fruit or yoghurt for a more filling snack.
How Nutritious Is Raw almonds and 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 Raw almonds and 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 Raw almonds and cashews Contain Allergens?
Contains these allergens:
Which Diets Is Raw almonds and 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
Raw almonds and cashews Fat Profile
SATURATED
2.13g
MONOUNSATURATED
8.64g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 369:1
Above the ideal 4:1 (369:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.