Calories in cashews
Raw. 553 kcal (2,314 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Cashews are energy-dense nuts with 553 kcal (2314 kJ) per 100 g, about 70% of it from fat, mostly monounsaturated. Compared with most nuts they are higher in starch, so carbohydrate is unusually high at 30 g per 100 g. They are a good source of magnesium, iron and zinc, and an excellent source of copper.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28.4 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 157 kcal | – |
| Energy | 656 kJ | – |
| Protein | 5.2 g | 10% |
| Total fat | 12.4 g | 16% |
| Saturated | 2.21 g | 11% |
| Monounsaturated | 6.75 g | – |
| Polyunsaturated | 2.22 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 8.6 g | 3% |
| Sugars | 1.68 g | – |
| Starch | 6.66 g | – |
| Fibre | 0.9 g | 3% |
| Water | 1.5 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.142 mg | <1% |
| Vitamin E | 0.255 mg | 2% |
| Vitamin K | 9.7 µg | 8% |
| Thiamin (B1) | 0.12 mg | 10% |
| Riboflavin (B2) | 0.016 mg | 1% |
| Niacin (B3) | 0.3 mg | 2% |
| Pantothenic acid (B5) | 0.245 mg | 5% |
| Vitamin B6 | 0.118 mg | 7% |
| Folate | 7.1 µg | 2% |
| Minerals | ||
| Calcium | 10.5 mg | <1% |
| Iron | 1.9 mg | 11% |
| Magnesium | 82.8 mg | 20% |
| Phosphorus | 168.1 mg | 13% |
| Potassium | 187.1 mg | 4% |
| Sodium | 3.4 mg | <1% |
| Zinc | 1.6 mg | 15% |
| Copper | 0.6 mg | 69% |
| Manganese | 0.5 mg | 20% |
| Selenium | 5.6 µg | 10% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 oz (about 18 nuts) | 28.4 | 157 | 656 | 5.2 | 8.6 | 12.4 |
| 1 cashew | 1.6 | 9 | 37 | 0.3 | 0.5 | 0.7 |
| 1/4 cup | 34 | 188 | 787 | 6.2 | 10.3 | 14.9 |
Things worth knowing
- One ounce (28 g, about 18 nuts) has about 157 kcal (656 kJ). A single cashew is roughly 9 kcal (37 kJ), and a quarter-cup about 188 kcal (787 kJ).
- Roasting adds only a little: dry-roasted cashews have about 574 kcal per 100 g and oil-roasted about 580, against 553 raw. Salted roasted cashews carry about 640 mg of sodium per 100 g.
- "Raw" cashews sold in shops have still been heat-treated. The shell contains an irritant related to poison ivy, so cashews are steamed or roasted in the shell before being sold.
- An ounce provides about 83 mg of magnesium, roughly 20% of the Daily Value, and about 0.6 mg of copper, over two-thirds of the DV.
Converting these figures
One 1 oz (about 18 nuts) of cashews is 157 kcal, which is 656 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 43 g of cashews to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 14 nuts and seeds in one table →
Source: USDA FoodData Central, SR Legacy 12087. Values are averages; individual samples vary with variety, growing conditions, and preparation.