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Roasted Salted Cashew Kernels Calories
Source of protein, healthy fats, magnesium and zinc
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Roasted Salted Cashew Kernels (30 g) has 173 calories. That works out to 575 calories per 100 g. It contains 8.7 g of carbs, 5.3 g of protein, 13.8 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.
Roasted Salted Cashew Kernels Nutrition Facts
Selected: 1 piece (medium) · 30 g
173
KCAL / 30G
Carbs
8.7g
· 3% DV
Protein
5.3g
· 11% DV
Fat
13.8g
· 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 19% · Protein 12% · Fat 69%
Roasted Salted Cashew Kernels nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 5.3 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.
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How Many Calories in 1 Medium Roasted Salted Cashew Kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 173 kcal |
| 1 tablespoon (whole) | 10 g | 58 kcal |
| 1 piece (small) | 15 g | 86 kcal |
| 1 ounce (whole) | 28 g | 161 kcal |
| 1 serving (medium) | 40 g | 230 kcal |
| 1 piece (large) | 50 g | 288 kcal |
| 1 piece (jumbo) | 70 g | 403 kcal |
| 100 g | 100 g | 575 kcal |
| 1 pack (whole) | 100 g | 575 kcal |
| 1 cup (whole) | 130 g | 748 kcal |
Calculated from 575 calories per 100 g.
Frequently Asked Questions About Roasted Salted Cashew Kernels
Are roasted salted cashew kernels good for you?
Yes, roasted salted cashew kernels provide protein, unsaturated fats, magnesium and zinc. The added salt is the main drawback, so they may not be the best everyday choice if you are limiting sodium.
Do roasted salted cashew kernels cause weight gain?
They do not cause weight gain by themselves, but their energy-dense nature makes it easy to eat more than intended. Putting a portion in a bowl instead of snacking from the bag can help.
Are roasted salted cashew kernels healthier than raw cashews?
Neither is automatically healthier: roasting brings out a deeper flavor, while the salted roasted kind adds sodium that plain raw cashews do not have. Choose unsalted cashews if reducing salt is your priority.
Can you rinse salt off roasted salted cashew kernels?
You can rinse roasted salted cashew kernels, but water can make them soft and is not a reliable way to remove all the salt. Choosing unsalted cashews is a better option for lowering sodium.
How should you store roasted salted cashew kernels?
Keep roasted salted cashew kernels in an airtight container in a cool, dry place away from sunlight. Heat, air and moisture can make their natural oils turn stale or rancid sooner.
Can roasted salted cashew kernels be frozen?
Yes, roasted salted cashew kernels can be frozen in an airtight, freezer-safe container or bag. Take out only what you need and keep the rest sealed to protect it from moisture and odors.
Can you eat the skin on roasted salted cashew kernels?
Yes, the thin skin around a cashew kernel is edible and is often eaten with the kernel. It is not the same as the cashew’s hard outer shell, which is not edible.
Why do roasted salted cashew kernels taste sweeter than some other nuts?
Cashews naturally have a mild, slightly sweet flavor, and roasting can make that flavor seem more pronounced. The salt on roasted salted cashew kernels adds contrast rather than making them sugary.
Are roasted salted cashew kernels safe for dogs?
Roasted salted cashew kernels are not a good dog treat because the added salt and high fat are unnecessary for dogs. Avoid giving them to your dog, especially if they are seasoned or mixed with other foods.
How can you tell if roasted salted cashew kernels have gone bad?
Discard roasted salted cashew kernels if they smell like old or rancid oil, taste unpleasantly bitter, or show mold or moisture damage. Fresh cashews should have a mild, nutty aroma and flavor.
Roasted Salted Cashew Kernels Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Vitamin K
10.2µg · 9% DV
Biotin
2.4µg · 8% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.66mg · 73% DV
Manganese
0.54mg · 23% DV
Phosphorus
147mg · 21% DV
Magnesium
78mg · 19% DV
Potassium ⭐
170mg · 5% DV
Sodium
105mg · 5% DV
Roasted Salted Cashew Kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Salted Cashew Kernels
To burn the 173 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 Roasted Salted Cashew Kernels?
Roasted Salted Cashew Kernels are cashew seeds roasted until crisp and seasoned with salt. Their gently sweet, buttery flavour deepens with roasting, while the texture is tender and crunchy rather than as firm as an almond. Cashews originated in Brazil and are now widely grown in tropical regions.
They’re commonly eaten as a snack, served with drinks, or added to salads and savoury dishes. In a mixed handful of nuts, they bring protein and mostly unsaturated fats, but are energy-dense: a 100 g portion has 575 calories. For an everyday snack, keep the portion modest; pair them with fruit, or mix with unsalted nuts if you’d like a less salty bite.
How Nutritious Is Roasted Salted Cashew Kernels?
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 Roasted Salted Cashew Kernels 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 Roasted Salted Cashew Kernels Contain Allergens?
Contains these allergens:
Which Diets Is Roasted Salted Cashew Kernels 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
Roasted Salted Cashew Kernels Fat Profile
SATURATED
2.76g
MONOUNSATURATED
7.14g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 115.5:1
Above the ideal 4:1 (115.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.