Calories in cashews.
553 kcal per 100 g.
Nuts, cashew nuts, raw · SR Legacy (2018-04) · USDA FDC 170162
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 553 kcal | 553 kcal |
| Protein | 18.2 g | 18.2 g |
| Carbohydrates | 30.2 g | 30.2 g |
| Fat | 43.8 g | 43.8 g |
| Fibre | 3.3 g | 3.3 g |
| Sugars | 5.91 g | 5.91 g |
| Saturated fat | 7.78 g | 7.78 g |
| Sodium | 12 mg | 12 mg |
| Salt (calculated from sodium) | 0.03 g | 0.03 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.9 mg | 0.9 mg |
| Vitamin K (phylloquinone) | 34.1 ug | 34.1 ug |
| Vitamin C | 0.5 mg | 0.5 mg |
| Thiamin | 0.42 mg | 0.42 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 1.06 mg | 1.06 mg |
| Vitamin B6 | 0.42 mg | 0.42 mg |
| Folate, total | 25 ug | 25 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 660 mg | 660 mg |
| Calcium | 37 mg | 37 mg |
| Phosphorus | 593 mg | 593 mg |
| Magnesium | 292 mg | 292 mg |
| Iron | 6.68 mg | 6.68 mg |
| Zinc | 5.78 mg | 5.78 mg |
| Selenium | 19.9 ug | 19.9 ug |
| Iodine | Unknown | Unknown |
| Copper | 2.2 mg | 2.2 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Raw cashews are 553 kcal per 100 g; roasted, a little water leaves and — if oil-roasted — a little oil arrives, landing near 580. Salt adds nothing. Ground into cashew cream or blended into a sauce they keep every calorie, which is why "dairy-free" cashew sauces are often heavier than the cream they replace.
Logging this food
An ounce (28 g, 157 kcal) is about 18 cashews. A handful is typically 35–45 g, 190–250 kcal. Log by count for a few days until the handful is calibrated. Cashew butter is the same calories per gram as the nuts, about 94 per tablespoon.
Swaps and alternatives
Among nuts, cashews are the lowest in fat and highest in carbohydrate (30 g per 100 g), and slightly the lowest in calories after peanuts; almonds are 579, walnuts 654. The differences are small — the swap that saves calories is roasted chickpeas (about 150 per 30 g) or air-popped popcorn.