EatSeeCashew nutrition information
| Nutrient | Carbs 100 g | % RI* | Handful (30 g) |
|---|---|---|---|
| Energy | 553 kcal2314 kJ | 28% | 166 kcal695 kJ |
| Fat | 43.9 g | 63% | 13.2 g |
| of which saturated fatty acids | 7.8 g | 39% | 2.3 g |
| Carbs | 26.9 g | 10% | 8.1 g |
| of which sugars | 5.9 g | 7% | 1.8 g |
| Fiber | 3.3 g | - | 1 g |
| Protein | 18.2 g | 36% | 5.5 g |
| Salt | 0.03 g | 1% | 0.01 g |
| Water | 5.2 g | - | 1.6 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cashews?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10 hazelnuts15 g | 83 kcal | 2.7 g | 4 g | 6.6 g |
| Handful30 g | 166 kcal | 5.5 g | 8.1 g | 13.2 g |
| 100 g | 553 kcal | 18.2 g | 26.9 g | 43.9 g |
Vitamins and minerals
Per 100 g, cashews contain the most phosphorus (85% RWS), magnesium (78%), and zinc (58%). We show nutrients that provide at least 2% RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 660 mg | 33% |
| Calcium | 37 mg | 5% |
| Magnesium | 292 mg | 78% |
| Phosphorus | 593 mg | 85% |
| Iron | 6.7 mg | 48% |
| Zinc | 5.8 mg | 58% |
| Selenium | 19.9 µg | 36% |
| Vitamin B1 (thiamin) | 0.42 mg | 38% |
| Vitamin B2 (riboflavin) | 0.06 mg | 4% |
| Vitamin B3 (niacin) | 1.1 mg | 7% |
| Vitamin B6 | 0.42 mg | 30% |
| Folate | 25 µg | 13% |
| Vitamin E | 0.9 mg | 8% |
| Vitamin K | 34.1 µg | 45% |
Cashews compared with other foods
Cashews have more calories per 100 g than 18% of the nuts and seeds in our chart. Here are foods in the nuts, seeds, and kernels category with a similar calorie content (kcal per 100 g):
- Chia seeds486 kcal
- Flaxseed534 kcal
- Cashews553 kcal
- Pumpkin seeds559 kcal
- Roasted salted pistachios569 kcal
- Almonds579 kcal
- Shelled sunflower seeds584 kcal
- Roasted unsalted peanuts587 kcal
- Roasted salted peanuts587 kcal
Cashews in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 2000 kcal meal plan - day 7: date and cashew energy bites
- 2500 kcal meal plan - day 4: date and cashew energy bites
Recipes with this ingredient
- Date and cashew balls – about 210 kcal per serving
- Chia pudding with mango – about 409 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
How many calories are in a handful of cashews?
How many calories are in 100 g of cashews?
How much protein do cashews contain?
How many carbs do cashews contain?
Data source: USDA FoodData Central, SR28 database - “Nuts, cashew nuts, raw” (NDB 12087). Polish names and serving sizes: EatSee editorial team. Values are estimates and vary by variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.