Calories in Cashews: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of cashews (28g) contains 157 calories with 8.6g of carbs, 12.5g of fat, and 5.2g of protein. Per 100g, cashews deliver 553 calories, 30.2g of carbs, 43.9g of fat, and 18.2g of protein. Cashews have more carbs than most other tree nuts, which distinguishes them from almonds and walnuts. The standout micronutrient is magnesium at 292mg per 100g (69% daily value), making cashews one of the best food sources of this mineral. They also provide 593mg of phosphorus and 6.7mg of iron per 100g. For anyone who wants a nutrient-dense snack that covers protein, healthy fats, and key minerals, cashews are a strong option. Just watch the portion size since 157 calories per ounce makes them easy to over-eat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 157.1 | 5.2g | 8.6g | 12.5g | 0.9g |
| 100g | 553 | 18.2g | 30.2g | 43.9g | 3.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 553 | 28% |
| Protein | 18.2g | 36% |
| Total Fat | 43.9g | 56% |
| Saturated Fat | 7.8g | 39% |
| Total Carbohydrates | 30.2g | 11% |
| Dietary Fiber | 3.3g | 12% |
| Sugars | 5.9g | 12% |
| Sodium | 12mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7.8g | 3% |
| Calcium | 37mg | 3% |
| Iron | 6.7mg | 37% |
| Potassium | 660mg | 14% |
| Vitamin C | 0.5mg | 1% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 292mg | 70% |
| Phosphorus | 593mg | 47% |
| Zinc | 5.8mg | 53% |
| Selenium | 19.9mcg | 36% |
| Folate | 25mcg | 6% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cashews
Cashews stand out among nuts for their exceptional magnesium content at 292mg per 100g. Magnesium is critical for ATP production, muscle function, protein synthesis, and nerve signaling. An ounce of cashews delivers over 80mg of magnesium, which is a meaningful contribution toward the 400mg daily target for adults. If you train hard and sweat a lot, magnesium supplementation or magnesium-rich foods like cashews can support recovery quality.
The 6.7mg of iron per 100g is notably high for a plant food, delivering about 37% of the daily value. Iron supports red blood cell production and oxygen delivery to working muscles. Combined with the 593mg of phosphorus per 100g (which supports bone structure and cellular energy), cashews offer a solid mineral profile.
The fat in cashews is primarily monounsaturated (23.8g per 100g) with a favorable ratio relative to saturated fat (7.8g per 100g). Monounsaturated fats are linked to improved lipid profiles and cardiovascular health.
For practical use, a 1 oz serving of cashews is a portable, no-prep snack that fits a gym bag or desk drawer. Pair them with a piece of fruit for a balanced snack. They also work well chopped into stir-fries or mixed into trail mix as a calorie booster during a bulk.
Dietary Considerations
Cashews are naturally vegan, gluten-free, and dairy-free. They are not ideal for strict keto due to 30.2g of carbs per 100g, though a 1 oz portion (8.6g carbs minus 0.9g fiber) is workable. They are paleo. For weight loss, cashews require portion control given 553 calories per 100g. People with tree nut allergies must avoid them. Compared to almonds (614 cal/100g) and peanuts (570 cal/100g), cashews are slightly lower in calories but higher in carbs. They contain slightly less fiber (3.3g/100g) than almonds.
Daily Intake (100g)
100g of cashew provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cashews?
One ounce of cashews (28g) has 157 calories. Per 100g, cashews contain 553 calories. Because they are so easy to eat by the handful, measuring by weight is the most reliable way to track your intake. A small handful is roughly 1 oz.
Are cashews good for weight loss?
Cashews can be part of a weight loss diet when portioned carefully. The protein (5.2g per oz) and fat (12.5g per oz) help with satiety. At 157 calories per oz, they are calorie-dense, so eating mindlessly can easily add several hundred unplanned calories. Weigh your portions.
How much protein in cashews?
Cashews have 18.2g of protein per 100g. One ounce (28g) provides 5.2g of protein. This is solid for a nut snack, though cashews have slightly less protein than peanuts (26.2g/100g). They are not a complete protein but provide a useful protein contribution as part of a mixed diet.
Are cashews keto-friendly?
Cashews are one of the least keto-friendly nuts because of their higher carb content (30.2g per 100g). An ounce has 8.6g of carbs and 0.9g of fiber, giving 7.7g net carbs. Eating more than a small handful can quickly push you out of ketosis. Macadamia nuts or pecans are better keto nut options.
What makes cashews different from other nuts?
Cashews have more carbs (30.2g/100g) than most other nuts, which makes them taste slightly sweeter. They are exceptionally high in magnesium (292mg/100g) and iron (6.7mg/100g) compared to almonds and walnuts. Their fat profile is dominated by monounsaturated fat, similar to almonds.
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