Know what’s on your plate
Cashew nuts
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 553 kcal —
- Protein 18 g 36%
- Carbohydrate 27 g 10%
- Fat 44 g 56%
- Saturated fat 7.8 g 39%
- Fibre 3.3 g 12%
- Sugars 5.9 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.5 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.9 mg 6%
- Vitamin K 34.1 µg 28%
- Thiamin (B1) 0.42 mg 35%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.86 mg 17%
- Vitamin B6 0.42 mg 25%
- Folate (B9) 25 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 37 mg 3%
- Iron 6.7 mg 37%
- Magnesium 292 mg 70%
- Phosphorus 593 mg 47%
- Potassium 660 mg 14%
- Zinc 5.8 mg 53%
- Copper 2.2 mg 244%
- Manganese 1.7 mg 72%
- Selenium 19.9 µg 36%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 553 | 18 g | 27 g | 44 g |
| 1 × oz | 28.4 g | 157 | 5.2 g | 7.6 g | 12 g |
| 2 × oz | 56.7 g | 314 | 10 g | 15 g | 25 g |
| ½ × oz | 14.2 g | 78 | 2.6 g | 3.8 g | 6.2 g |
| 3 × oz | 85.1 g | 470 | 16 g | 23 g | 37 g |
| 4 × oz | 113.4 g | 627 | 21 g | 31 g | 50 g |
Similar foods
- Cashewsraw582 kcal / 100 g
- Roasted cashewsalted613 kcal / 100 g
- Nuts563 kcal / 100 g
- Cashew butterplain, with salt added609 kcal / 100 g
- Pistachio nutsraw560 kcal / 100 g
- Macadamia nutsraw718 kcal / 100 g
- Brazil nutraw684 kcal / 100 g
- Peanutsall types, raw567 kcal / 100 g
- Chestnutsraw189 kcal / 100 g
- Pistachiosraw576 kcal / 100 g
Questions about Cashew nuts
How do you roast cashew nuts in the oven?
Spread them in a single layer and roast at 160 °C for 8–10 minutes, stirring once. They keep browning briefly after you take them out, so remove them when just golden.
How do you make cashew cream smooth?
Cover cashew nuts with boiling water and soak for 20 minutes, then drain and blend with fresh water until silky. Use less water for a thick cream or more for a pourable sauce.
How should you store cashew nuts?
Keep them in an airtight container in a cool, dark cupboard; warmth makes their oils turn rancid faster. For longer storage, seal them well and freeze them, using them straight from the freezer.
What dishes go well with cashew nuts?
Chopped cashews add crunch to stir-fries, curries and salads, and are a familiar topping for korma. Blend them into sauces for a creamy finish, or toast them with spices for a savoury snack.
Are cashew nuts really raw when sold as raw?
Not in the strict sense: the dangerous shell oil must be removed, usually with heat or steam, before the edible kernel can be taken out. “Raw” cashew nuts have not been roasted for flavour after processing.
Are cashew nuts a common allergen?
Yes. Cashews are tree nuts and can trigger severe allergic reactions; avoid them if you have a cashew allergy, and do not assume another tree nut is a safe substitute.
What nutrients stand out in cashew nuts?
A typical handful of about 28 g provides 1.9 mg of iron and 1.6 mg of zinc; cashews are also a source of magnesium. The same handful contains 157 kcal.
Are cashew nuts higher in protein than pistachios?
No: pistachios have 20.2 g of protein per 100 g, compared with 18 g in cashew nuts. Pistachios also provide more fibre, at 10.6 g per 100 g.
Source: USDA FoodData Central 170162 · per 100 g · carbohydrate per EU label, fibre excluded
