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Reduced-fat cashew Calories
Lower in fat than regular cashews, with plant protein and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Reduced-fat cashew (30 g) has 147 calories. That works out to 490 calories per 100 g. It contains 9.9 g of carbs, 7.2 g of protein, 9 g of fat and 1.8 g of fiber. Its 0.6 mg of Copper covers 63% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Reduced-fat cashew Nutrition Facts
Selected: 1 serving (small) · 30 g
147
KCAL / 30G
Carbs
9.9g
· 4% DV
Protein
7.2g
· 14% DV
Fat
9g
· 12% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 19% · Fat 54%
Reduced-fat cashew nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 7.2 g | 14% |
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 Small Serving of Reduced-fat cashew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 147 kcal |
| 1 tablespoon (whole) | 9 g | 44 kcal |
| 2 tablespoon (whole) | 18 g | 88 kcal |
| 1 ounce (small) | 28 g | 137 kcal |
| 1 serving (medium) | 45 g | 221 kcal |
| 1 serving (large) | 60 g | 294 kcal |
| 100 g | 100 g | 490 kcal |
| 1 cup (whole) | 110 g | 539 kcal |
Calculated from 490 calories per 100 g.
Frequently Asked Questions About Reduced-fat cashew
Are reduced-fat cashews healthy?
Reduced-fat cashews can be a nutritious snack, providing plant protein and minerals with less fat than regular cashews. They still contain substantial energy, so enjoy them as a portioned snack rather than eating them straight from a large bag.
What does reduced-fat cashews mean?
Reduced-fat cashews have had some of their fat removed during production. They are not fat-free, and their texture may be less creamy than that of regular cashews.
How are reduced-fat cashews made?
Some of the oil is removed from cashews during processing, but the exact method can vary by product. Roasting cashews at home does not remove their fat in the same way.
Do reduced-fat cashews taste different from regular cashews?
Yes, they may taste less rich and feel drier than regular cashews. Fat contributes to cashews’ creamy mouthfeel, so reducing it can change how they taste and feel when eaten.
Can reduced-fat cashews be used to make cashew butter?
They can be ground, but reduced-fat cashews may not turn into smooth, creamy butter as readily as regular cashews. With less oil available, the mixture can stay dry or crumbly.
Can reduced-fat cashews thicken a curry or sauce?
Yes, reduced-fat cashews can add body to a curry or sauce, but the result may be less creamy than when you use regular cashews. Soak and blend them well for a smoother texture.
How should you store reduced-fat cashews after opening?
Keep reduced-fat cashews in an airtight container in a cool, dry place, away from sunlight and heat. Refrigeration is useful for longer storage and helps protect their flavour from going stale.
Are reduced-fat cashews good for weight loss?
They may be a lower-fat alternative to regular cashews, but they do not cause weight loss by themselves. Keep portions moderate, since eating large amounts can still add substantial energy to your diet.
Can people with diabetes eat reduced-fat cashews?
Many people with diabetes can include a measured portion of reduced-fat cashews in a meal or snack. Cashews contain carbohydrates, so portion size and the rest of the meal still matter for blood glucose management.
Can you roast reduced-fat cashews at home?
Yes, you can roast reduced-fat cashews, but roasting will not remove more of their fat. Use gentle heat and watch them closely, since their changed texture may make them brown differently from regular cashews.
Reduced-fat cashew Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B1
0.13mg · 11% DV
Vitamin K
8.4µg · 7% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.57mg · 63% DV
Phosphorus
156mg · 22% DV
Magnesium
77mg · 18% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
186mg · 5% DV
Sodium
5.4mg · 0% DV
Reduced-fat cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Reduced-fat cashew
To burn the 147 calories in 1 serving (small) (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 Reduced-fat cashew?
Reduced-fat cashew is a lower-fat version of the cashew nut, the edible seed that grows at the base of the cashew apple on a tropical tree. Cashews have a gently sweet, buttery flavour; this version keeps their familiar nutty taste while being less rich than regular cashews. Enjoy it by the handful, or add it for crunch to salads, porridge and homemade trail mix.
Across the world, cashews also feature in curries, sauces and desserts. They provide plant protein—24 g per 100 g—but remain energy-dense, so a small serving is a sensible snack portion. Pair a few with fresh fruit, or use them to add texture to a meal without relying on a large amount.
How Nutritious Is Reduced-fat 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
High
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 Reduced-fat cashew Processed?
NOVA 3
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 Reduced-fat cashew Contain Allergens?
Contains these allergens:
Which Diets Is Reduced-fat cashew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Reduced-fat cashew Fat Profile
SATURATED
1.74g
MONOUNSATURATED
4.86g
POLYUNSATURATED
2.43g
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.