1 ounce (medium) of Raw Cashews (28 g) has 155 calories. That works out to 553 calories per 100 g. It contains 8.5 g of carbs, 5.1 g of protein, 12.3 g of fat and 0.9 g of fiber. Its 0.6 mg of Copper covers 68% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.

What is Raw Cashews?

Raw cashews are the edible seeds inside the hard shells attached to the cashew apple. The tree is native to Brazil and other parts of South America, though cashews are now grown across tropical regions. Their curved kernels are tender and creamy, with a mild sweetness and a softer bite than many roasted nuts.

They’re often eaten by the handful as a snack, stirred into porridge or yoghurt, or blended into sauces and dairy-free drinks. In South Asian cooking they also enrich curries and sweets; elsewhere, they’re a convenient addition to trail mix and baking. Raw cashews are energy-dense and provide both fat and protein, with 553 calories per 100 g. A modest handful pairs well with fruit for a filling snack.

Raw Cashews Nutrition Facts

Selected: 100 g

553

KCAL / 100G

Carbs

30.2g

· 11% DV

Protein

18.2g

· 36% DV

Fat

43.9g

· 56% DV

Fiber

3.3g

· 12% 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%

Raw Cashews Vitamins & Minerals

Vitamins

0.42mg · 35% DV

Vitamin K

34.7µg · 29% DV

0.42mg · 25% DV

Biotin

7µg · 23% DV

Minerals

Copper

2mg · 222% DV

Manganese

2mg · 87% DV

Phosphorus

593mg · 85% DV

Magnesium

292mg · 70% DV

How Nutritious Is Raw Cashews?

Nutrient density

High

75/ 100

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

44/ 100

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.

Raw Cashews Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Cashews

To burn the 553 calories in 100 g:

🚶

137min

Walking (5 km/h)

🏃

56min

Running (8 km/h)

🚴

75min

Cycling

🏊

64min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw Cashews Processed?

NOVA 1

Unprocessed

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 Cashews Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Raw 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 Cashews Fat Profile

SATURATED

7.8g

MONOUNSATURATED

23.8g

POLYUNSATURATED

7.8g

⚖️

Omega 6:3 ratio 130:1

Above the ideal 4:1 (130:1).

Compare Raw Cashews

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Raw Cashews vs Peanuts14 kcal fewer per 100 g

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Raw Cashews vs Walnut101 kcal fewer per 100 g

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Raw Cashews vs Almond26 kcal fewer per 100 g

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Raw Cashews vs Sunflower seeds31 kcal fewer per 100 g

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Foods Similar to Raw Cashews

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw Cashews

How do you roast raw cashews?

Spread raw cashews in a single layer and roast them in a moderate oven, checking and stirring often until lightly golden. You can also toast them in a dry skillet over medium-low heat; they brown quickly, so watch them closely.

Are raw cashews actually raw?

Usually not in the strict sense. Cashews sold as raw have typically been heated to remove the caustic oils in their shells, but they have not been roasted afterward. The label generally distinguishes them from roasted cashew kernels.

How should you store raw cashews?

Keep raw cashews in an airtight container in a cool, dry place away from sunlight. For longer storage or in a warm kitchen, refrigerate them; their natural oils can turn rancid more quickly when exposed to heat and air.

Do raw cashews need to be soaked?

No, raw cashews do not need soaking before you eat them. Soaking is useful when you want softer cashews for a smooth cream or sauce; drain and rinse them before blending, and follow your recipe’s soaking instructions.

Can you freeze raw cashews?

Yes, raw cashews freeze well in an airtight, freezer-safe container. Dividing them into smaller portions makes it easy to take out only what you need; keep the rest sealed and avoid repeatedly thawing and refreezing them.

What is the difference between raw and roasted cashews?

Raw cashews are softer and milder, while roasted cashews are crunchier and have a deeper, toastier flavor. Roasted varieties may also be salted or oil-roasted, so check the product details if you want to compare plain kernels.

How do you make cashew milk from raw cashews?

Soak raw cashews, drain them, and blend with fresh drinking water until smooth. Cashew milk usually does not need straining, since blended cashews become creamy; add more water if you prefer a thinner drink.

How can you tell if raw cashews have gone bad?

Discard raw cashews if they smell sour, musty, or like old paint, taste noticeably bitter, or show mold. A fresh, mild smell and normal appearance are reassuring; store the remaining cashews sealed to limit exposure to air.

Do raw cashews cause weight gain?

Raw cashews do not cause weight gain by themselves, but frequent large portions can add a lot of energy to your diet. Eating a modest amount rather than snacking straight from a large container makes portions easier to manage.

Can dogs eat raw cashews?

Dogs can eat a small amount of plain, unsalted cashew, but it should be an occasional treat, not a regular food. Avoid salted, seasoned, or chocolate-coated cashews, and do not give whole nuts to a dog that may choke on them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026