How Many Calories in Cashews? Nutrition Facts & Macros
A handful of cashews (28 g) has 155 calories
Protein 5.1g · Carbs 8.5g · Fat 12.3g
Cashews are one of the most popular and versatile nuts — mild, creamy, and packed with nutrients. With 553 kcal, 18.2 g of protein, and 43.9 g of fat per 100 g, they are calorie-dense but deliver outstanding amounts of magnesium (292 mg, 73% DV), copper, and phosphorus. A single handful (28 g) provides about 155 kcal. Compared to other nuts, cashews have more carbs (30.2 g per 100 g) but less fiber (3.3 g), which is worth noting for low-carb diets. Here is everything you need to know about cashew calories and macros, based on USDA data. Cashews contain only about 5% water by weight.
2314 kJ · per 100g · Water: 5.2 g
Calorie Calculator: Cashews (Raw)
28 g Cashews (Raw) contains 155 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful (28 g) | 155 kcal | 5.1g | 8.5g | 12.3g |
| 1 cup whole (137 g) | 758 kcal | 25g | 41.4g | 60.1g |
| 100 grams | 553 kcal | 18.2g | 30.2g | 43.9g |
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Cashews (Raw) — Nutrition Facts
| Cashews (Raw) | per 100g |
|---|---|
| Calories | 553 kcal |
| Protein | 18.22 g |
| Fat | 43.85 g |
| Carbs | 30.19 g |
| Fiber | 3.3 g |
| Sugar | 5.91 g |
| Sodium | 12 mg |
| Potassium | 660 mg |
| Magnesium | 292 mg |
| Phosphorus | 593 mg |
| Vitamin C | 0.5 mg |
| Vitamin B6 | 0.417 mg |
| Folate | 25 mcg |
| Manganese | 1.655 mg |
| Water | 5.2 g |
Source: USDA FoodData Central (FDC ID: 170162) · Data verified April 2026
Variations
Raw (default)
553 kcal, 18.2 g protein, 43.9 g fat per 100 g. The standard form — highest magnesium content (292 mg), no added sodium. Mild, buttery flavor ideal for snacking, baking, or blending into cashew cream. Store in the refrigerator for best freshness.
Roasted & salted
Approximately 574 kcal per 100 g. Roasting slightly increases calorie density due to moisture loss. Added salt raises sodium from 12 mg to 300–600 mg per 100 g. Oil-roasted versions add 10–20 kcal from the roasting oil. Choose dry-roasted unsalted for the healthiest option with enhanced flavor. Roasting does not significantly affect magnesium or protein content.
Cashew butter (reference)
587 kcal, 17.6 g protein, 49.4 g fat per 100 g. Ground cashews with slightly higher calorie density due to compaction. Fiber drops to about 2 g. Cashew butter is naturally creamy without added oil — smoother than most nut butters. Two tablespoons (32 g) have about 188 kcal. Great as a spread, in smoothies, or in dairy-free sauces.
Dietary Perspectives
For Weight Loss
Cashews provide 553 kcal per 100 g — calorie-dense but less so than many other nuts. Portion control is key: a handful (28 g, ~155 kcal) delivers protein (5.1 g) and healthy fats that support satiety. However, cashews have less fiber (3.3 g per 100 g) than almonds (12.5 g), meaning they may be slightly less satiating gram-for-gram. The high magnesium content (292 mg) supports energy metabolism. Weigh your portion rather than eyeballing — cashews are easy to overeat due to their mild, addictive flavor.
For Athletic Performance
Cashews provide 553 kcal per 100 g with 18.2 g of protein — a solid calorie-to-protein ratio for athletes. The standout mineral is magnesium (292 mg, 73% DV) — essential for muscle contraction, energy production, and electrolyte balance. Phosphorus (593 mg) supports bone health and ATP metabolism. Cashews are lower in fat than most nuts (43.9 g vs 65+ for walnuts/macadamia), making them a moderate-density energy source. Best as part of a trail mix or post-workout snack paired with fruit for glycogen replenishment.
For Keto
Cashews are NOT the best nut for keto. Per 100 g: 30.19 g total carbs minus 3.3 g fiber = approximately 27 g net carbs — more than a full day's allowance on strict keto (20 g). Even a small handful (28 g) has about 7.5 g net carbs. Compare: macadamia nuts have 5 g net carbs per 100 g, pecans 4 g, almonds 9 g. If you are doing strict keto, choose macadamia, pecans, or walnuts instead. Cashews can fit moderate low-carb diets (50–100 g/day) but require strict portion control on keto.
Frequently Asked Questions
How many calories are in cashews?
A handful of cashews (28 g, about 18 whole nuts) contains approximately 155 calories. Per 100 g, raw cashews have 553 calories. They are slightly less calorie-dense than almonds (579 kcal) and significantly less than walnuts (654 kcal) or macadamia nuts (718 kcal). The calories come primarily from fat (43.9 g per 100 g) and carbohydrates (30.2 g per 100 g).
Are cashews high in magnesium?
Yes — cashews are one of the best nut sources of magnesium, with 292 mg per 100 g (73% of the daily value). A single handful (28 g) provides about 82 mg. Magnesium supports muscle function, nerve signaling, and energy production. Cashews contain more magnesium than almonds (270 mg) and far more than walnuts (158 mg). Only Brazil nuts and pumpkin seeds exceed cashews in magnesium content.
Cashews vs almonds — what is the nutritional difference?
Cashews have fewer calories (553 vs 579 kcal per 100 g) and less fat (43.9 g vs 49.9 g), but significantly more carbs (30.2 g vs 21.6 g) and less fiber (3.3 g vs 12.5 g). Almonds have more protein (21.2 g vs 18.2 g). For magnesium, cashews edge ahead (292 mg vs 270 mg). Almonds are better for low-carb diets due to higher fiber and lower net carbs. Cashews are creamier and more versatile in cooking.
Are cashews good for keto?
Cashews are moderate for keto — not the best nut choice. Per 100 g they have 30.19 g total carbs minus 3.3 g fiber = about 27 g net carbs. A small handful (28 g) has about 7.5 g net carbs, which is significant on a 20 g daily limit. Compare with macadamia (5 g net carbs per 100 g) or pecans (4 g net carbs). If you are on strict keto, limit cashews to a small portion (15–20 g) or choose lower-carb nuts.
How many cashews should I eat per day?
A typical recommended serving is 28 g (about 18 whole cashews, ~155 kcal). This provides good protein, magnesium, and copper without excessive calories. Research supports 28–56 g of nuts per day for health benefits. At 553 kcal per 100 g, portion control matters — it is easy to eat 300+ calories from a large handful. Weighing your portion on a kitchen scale is the most reliable way to stay within your calorie budget.
How should I store cashews?
Cashews have a moderate amount of unsaturated fats, making them susceptible to rancidity over time. Store them in an airtight container in the refrigerator for up to 6 months, or freeze for up to 1 year. At room temperature, raw cashews stay fresh for about 4–5 weeks. Roasted cashews have a slightly shorter shelf life. If they taste bitter or smell off, they have gone rancid and should be discarded.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cashews (Raw) | 553 | 18.22g | 30.19g | 43.85g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Pistachios (Raw) | 560 | 20.16g | 27.17g | 45.32g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
per 100g
Per 100 g, raw cashews have 553 kcal with 18.2 g of protein, 43.9 g of fat, and 30.2 g of carbs (3.3 g fiber). They are an outstanding source of magnesium (292 mg, 73% DV) and copper. A handful (28 g) has about 155 kcal.
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