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Calories in Cashews

Q: How many calories in cashews?

Cashews have 553 calories per 100g. One oz (28g): 157 kcal and 5.2g protein.

Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc

553

kcal

per 100g, raw

18.2

Protein

43.9

Fat

30.2

Carbs

3.3

Fiber

157

kcal per 1oz (28g)

553

kcal per 100g

157

kcal per oz (28g)

🥜

⚡Magnesium — 73% DV per 100g — richest nut

🧠Copper — 247% DV per 100g

🔴Iron — 37% DV per 100g

💪18.2g protein per 100g

❤️Improves blood lipid profile

🥛Popular vegan dairy substitute

🥜 Calculate Calories for Any Cashews Weight

Weight28g

Nutrition Facts

Per 100g cashews

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cashews contain 553 calories per 100g — 157 kcal per oz. The richest common nut source of magnesium (73% DV/100g) and copper (247% DV/100g). Highest carbs of any nut (30.2g/100g). Associated with improved blood lipids. Popular as a plant-based dairy substitute for their creamy texture.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Copper	2.22mg	247%
Manganese	1.66mg	72%
Magnesium	292mg	69%
Phosphorus	593mg	47%
Zinc	5.78mg	53%
Iron	6.68mg	37%
Thiamine (B1)	0.42mg	35%
Vitamin K	34.1µg	28%
Vitamin B6	0.42mg	25%
Potassium	660mg	14%

Calories in Cashews by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat43.9g · 72% of calories

Protein18.2g · 13% of calories

Carbs30.2g · 22% of calories

Fiber3.3g (in carbs)

Highest carb nut (30.2g/100g). Net carbs: 26.9g/100g. Richest nut for magnesium (292mg) and copper (2.22mg). Lower fat than most nuts. Popular vegan dairy alternative base.

Micronutrient Highlights

🧠

Copper

2.22mg

247% DV

Iron metabolism, antioxidant, nerve myelin

⚡

Magnesium

292mg

69% DV

Richest nut — ATP, muscle, nerve, blood pressure

🔴

Iron

6.68mg

37% DV

High for a plant food — oxygen transport

🔬

Manganese

1.66mg

72% DV

Antioxidant enzymes

⚡

Phosphorus

593mg

47% DV

Bone and energy

💊

Vitamin K

34.1µg

28% DV

Blood clotting and bone health

Cashew Health Benefits

Magnesium — Richest Nut Source

292mg magnesium per 100g (69% DV) — highest of any commonly eaten nut, exceeding even almonds (270mg). A 1oz serving provides 82mg (19% DV). Magnesium deficiency affects ~50% of adults and is associated with insulin resistance, high blood pressure, and poor sleep.

Copper — 247% of Daily Value

2.22mg copper per 100g — extraordinary concentration. Copper is essential for iron metabolism, antioxidant defence (superoxide dismutase), nerve myelin synthesis, and collagen formation. Deficiency causes anaemia despite adequate iron. Cashews are the most practical dietary copper source.

Cardiovascular Benefits

A 2017 meta-analysis of 19 RCTs found cashew consumption significantly reduced total cholesterol, LDL, and triglycerides. Oleic acid replaces saturated fat, and magnesium contributes to blood pressure regulation.

Iron Bioavailability

6.68mg non-haem iron per 100g — among the highest plant foods. Eating with vitamin C-rich foods enhances non-haem iron absorption. Valuable for vegetarians and vegans at risk of iron deficiency.