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Skin-on cashew Calories
With skin, fibrous, rich in minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Skin-on cashew (28 g) has 163 calories. That works out to 583 calories per 100 g. It contains 8.3 g of carbs, 5.1 g of protein, 13 g of fat and 1.3 g of fiber. Its 0.6 mg of Copper covers 68% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Skin-on cashew Nutrition Facts
Selected: 1 ounce (medium) · 28 g
163
KCAL / 28G
Carbs
8.3g
· 3% DV
Protein
5.1g
· 10% DV
Fat
13g
· 17% DV
Fiber
1.3g
· 5% 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%
Skin-on cashew nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.58 g | 13% |
| Trans fat | 0 g | |
| Sodium | 3.36 mg | 0% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 1.3 g | 5% |
| Protein | 5.1 g | 10% |
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 oz of Skin-on cashew?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 163 kcal |
| 1 g | 1 g | 6 kcal |
| 1 piece (small) | 2 g | 12 kcal |
| 1 tablespoon (medium) | 9 g | 52 kcal |
| 10 piece (small) | 20 g | 117 kcal |
| 1 serving (medium) | 30 g | 175 kcal |
| 1 pack (medium) | 50 g | 292 kcal |
| 100 g | 100 g | 583 kcal |
| 1 cup (large) | 137 g | 799 kcal |
Calculated from 583 calories per 100 g.
Frequently Asked Questions About Skin-on cashew
Can you eat the skin on a skin-on cashew?
Yes, the thin brown skin on a skin-on cashew is edible; it is not the hard outer shell. It can taste slightly more bitter and feel more textured than a peeled cashew. If you prefer, rub the skin off after roasting.
How do you roast skin-on cashews?
Roast skin-on cashews in a dry pan over low to medium heat, stirring often, until fragrant and lightly browned. You can also spread them in a single layer in the oven. Watch closely: cashews can burn quickly, and their residual heat keeps cooking them after removal.
Are skin-on cashews raw or roasted?
Skin-on cashews may be sold raw or roasted, depending on the product. In either case, the hard shell has been removed; cashews in commercial supply are also heat-treated during shelling because the shell contains irritating substances. Check the package to see whether the kernels were roasted.
How should you store skin-on cashews?
Keep skin-on cashews in an airtight container in a cool, dry place away from sunlight and the stove. For longer storage or in a warm kitchen, refrigerate or freeze them to slow their oils from turning rancid; let them come to room temperature before opening.
What does the skin do to the taste of a skin-on cashew?
The thin skin gives a skin-on cashew a slightly earthier, more astringent taste than a peeled one. Roasting can deepen that flavor. If you want a milder result for a smooth sauce or dessert, soak the cashews and remove the loosened skin.
Do skin-on cashews need to be soaked before blending?
No, soaking is not essential, but it softens skin-on cashews and makes them easier to blend into a creamy sauce, dip, or dessert. Soak them in water, drain and rinse before blending; the skins may remain visible unless you rub them off.
Can you use skin-on cashews in cashew butter?
Yes, skin-on cashews can be blended into cashew butter, though the result will be darker, more textured, and slightly more bitter than butter made from peeled cashews. Roast them first for a deeper flavor, then blend patiently, scraping down the sides as needed.
Why are skin-on cashews sometimes bitter?
The thin brown skin on a skin-on cashew can taste mildly bitter or astringent, which is normal. A strong rancid, paint-like, or stale-oil smell is different and suggests the nuts have spoiled; discard them rather than trying to mask the flavor.
Can you freeze skin-on cashews?
Yes, freeze skin-on cashews in a well-sealed, moisture-proof container to protect their flavor. Dividing them into small portions makes it easier to take out only what you need. Allow the sealed container to reach room temperature before opening to limit condensation.
Are skin-on cashews safe for people with tree-nut allergies?
No. Skin-on cashews are tree nuts and can trigger a serious allergic reaction in someone with a cashew or related tree-nut allergy. Avoid them if you have been told to avoid cashews, and follow your clinician’s guidance on cross-contact and emergency precautions.
Skin-on cashew Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin K
9.55µg · 8% DV
B6
0.12mg · 7% DV
Biotin
1.96µg · 7% DV
Minerals
Copper
0.62mg · 69% DV
Phosphorus
166mg · 24% DV
Manganese
0.48mg · 21% DV
Magnesium
82mg · 20% DV
Potassium ⭐
185mg · 5% DV
Sodium
3.36mg · 0% DV
Skin-on cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skin-on cashew
To burn the 163 calories in 1 ounce (medium) (28 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 Skin-on cashew?
Skin-on cashew is the edible cashew seed with its thin brown inner skin left in place; the hard outer shell has been removed. The skin adds a slightly more rustic texture and a faintly astringent edge to the cashew’s mellow, buttery sweetness. It can be eaten as is or roasted, and makes an easy snack in many parts of the world.
Try it by the handful, with dried fruit, or scattered over salads and grain dishes. It is energy-dense and provides fat, protein and fibre, with the skin contributing to its fibre content. For a simpler, lighter snack, choose an unsalted version and serve a modest portion rather than grazing straight from the bag.
How Nutritious Is Skin-on 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 Skin-on 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 Skin-on cashew Contain Allergens?
Contains these allergens:
Which Diets Is Skin-on 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
Skin-on cashew Fat Profile
SATURATED
2.58g
MONOUNSATURATED
6.66g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 109:1
Above the ideal 4:1 (109:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.