Cashew: Calories, Nutrition Facts, and Health Benefits (2026)

Cashews contain 155 calories per 1 oz (28 g), providing 5.1 g of protein and 12.3 g of fat. They are low in carbs with only 8.5 g, including 1.7 g of sugar and 0.9 g of fiber. Notable nutrients include 82 mg of magnesium and 1.88 mg of iron.

This page explores the nutritional profile of cashews, detailing their health benefits and how they fit into various dietary goals. It provides a comprehensive look at their impact on blood sugar, as well as comparisons with other nuts and seeds.

Cashew Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for cashews per 1 oz (28 g) and per 100 g, highlighting key nutrients and their values.

Values are for 1 oz (28 g, about 18 nuts).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	155	553	8%
Protein	5.1 g	18.2 g	10%
Carbohydrates	8.5 g	30.2 g	3%
Fiber	0.9 g	3.3 g	3%
Sugar	1.7 g	5.9 g	-
Fat	12.3 g	43.9 g	16%
Vitamin C	0.1 mg	0.5 mg	0%
Potassium	185 mg	660 mg	4%
Saturated Fat	2.2 g	7.8 g	11%
Magnesium	82 mg	292 mg	19%
Iron	1.88 mg	6.70 mg	10%

About 21% of cashew calories come from carbohydrates, 12% from protein and 67% from fat.

Cashew by Health Goal

In this section, we evaluate how cashews rate against common dietary goals, offering insights into their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	155 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	0.9 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (5.1 g); best as a vitamin-rich choice, not a protein source

Cashew and Blood Sugar

Glycemic index: 22. Glycemic load: 3 per serving.

Cashew is very low in available carbohydrate, with a glycemic load around 3 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Cashew Compares to Other Nuts and Seeds

The comparison table below illustrates how cashews stack up against other nuts and seeds in terms of nutritional content.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Cashew	553	18.2	43.9	3.3
Almond	579	21.1	49.9	12.5
Pistachio	560	20.2	45.3	10.6
Peanut	567	25.8	49.2	8.5

Cashew Myths, Checked

Cashews are sold truly raw , Misleading. "Raw" cashews are steamed to remove a toxic shell resin; genuinely raw ones are unsafe.

Cashews are low in fat , False. An ounce has about 12 g fat, though much of it is monounsaturated.

How to Track Cashew

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing cashew beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cashew accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of cashews?

One ounce of cashews contains 155 calories. This calorie count is relatively high for nuts, making portion control important for those monitoring their intake.

Is cashew good for weight loss?

Cashews can be included in a weight loss diet when consumed in moderation. Their healthy fats and protein can help promote satiety, but their calorie density requires careful portioning.

Can people with diabetes eat cashew?

People with diabetes can eat cashews, as they have a low glycemic index and contain only 8.5 g of carbs per ounce, which helps minimize blood sugar spikes.

How much magnesium is in cashew?

Cashews are a good source of magnesium, providing 82 mg per 1 oz serving. This mineral plays a crucial role in various bodily functions, including muscle and nerve function.

Is cashew high in sugar?

Cashews are relatively low in sugar, with only 1.7 g per ounce. This makes them a suitable snack option for those looking to limit their sugar intake.

Are cashews actually nuts?

Despite their name, cashews are not true nuts; they are seeds from the cashew apple. They belong to the family of plants known as Anacardiaceae.

Key Takeaways

• Cashews provide 155 calories per 1 oz (28 g).
• They contain 5.1 g of protein and 12.3 g of fat.
• Cashews have only 8.5 g of carbs per serving.
• Each ounce offers 82 mg of magnesium.
• They contain 1.88 mg of iron, contributing to daily needs.
• Cashews are classified as seeds, not true nuts.