Cashew nutrition facts
A clinical-grade breakdown of cashew nutrition — macronutrients, fat profile, fiber, vitamins, and minerals — at both per-100g and per-serving (28g) scale. Values are from USDA FoodData Central with EU-comparable rounding.
Per 100g raw cashew kernels
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 553 kcal | 28% | Calorie-dense |
| Protein | 18.2 g | 36% | Among the highest of common nuts |
| Total Fat | 43.9 g | 56% | Mostly unsaturated |
| ↳ Monounsaturated | 23.8 g | — | Primarily oleic acid (same as olive oil) |
| ↳ Polyunsaturated | 7.8 g | — | Linoleic acid (omega-6) |
| ↳ Saturated | 7.8 g | 39% | Lower than most tree nuts (vs macadamia 13g, coconut 33g) |
| Carbohydrates | 30.2 g | 11% | Low glycemic index (~25) |
| ↳ Fiber | 3.3 g | 13% | Modest fiber |
| ↳ Sugars | 5.9 g | — | Naturally occurring |
| Water | 5.2 g | — | — |
Minerals per 100g
| Mineral | Amount | % DV | Role |
|---|---|---|---|
| Copper | 2.2 mg | 244% | Antioxidant enzymes, iron metabolism, connective tissue |
| Magnesium | 292 mg | 78% | 300+ enzymes, muscle/nerve function, insulin signaling |
| Manganese | 1.7 mg | 74% | Bone formation, antioxidant defence |
| Phosphorus | 593 mg | 59% | Bones, energy (ATP), cell membranes |
| Zinc | 5.8 mg | 53% | Immunity, wound healing, growth |
| Iron | 6.7 mg | 37% | Oxygen transport (hemoglobin) |
| Selenium | 20 µg | 36% | Antioxidant glutathione peroxidase |
| Potassium | 660 mg | 14% | Blood pressure, muscle function |
| Calcium | 37 mg | 3% | Modest only |
Vitamins per 100g
| Vitamin | Amount | % DV |
|---|---|---|
| Vitamin K (phylloquinone) | 34 µg | 28% |
| Vitamin B6 (pyridoxine) | 0.4 mg | 24% |
| Thiamin (B1) | 0.4 mg | 35% |
| Pantothenic acid (B5) | 0.9 mg | 18% |
| Folate (B9) | 25 µg | 6% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin E (α-tocopherol) | 0.9 mg | 6% |
Per standard serving (28g / 1 oz / ~16 kernels)
| Nutrient | Per 28g | % DV |
|---|---|---|
| Energy | 155 kcal | 8% |
| Protein | 5.1 g | 10% |
| Total Fat | 12.3 g | 16% |
| Carbohydrates | 8.5 g | 3% |
| Fiber | 0.9 g | 4% |
| Magnesium | 82 mg | 22% |
| Copper | 0.6 mg | 68% |
| Phosphorus | 166 mg | 17% |
| Zinc | 1.6 mg | 15% |
Raw vs roasted vs salted — does it matter?
True raw cashews (with shell + CNSL) are never sold to consumers; all "raw" retail cashews have been steam-processed to neutralize CNSL toxicity. So the practical comparison is steam-processed (labelled "raw" or "unsalted") vs dry-roasted vs oil-roasted vs salted.
- Steam-processed ("raw"): baseline. Nutrition values above reflect this.
- Dry-roasted: minor reduction in heat-sensitive vitamins (B vitamins down 5-15%), slightly higher fat percentage as moisture is driven off. Calorie count essentially unchanged.
- Oil-roasted: add ~10-20 kcal per ounce from absorbed oil.
- Salted varieties: add 70-180 mg sodium per ounce. Choose unsalted for the heart benefits.
Cashews vs other nuts (per 100g)
| Nut | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cashew | 553 | 18g | 44g | 30g |
| Almond | 579 | 21g | 50g | 22g |
| Walnut | 654 | 15g | 65g | 14g |
| Pistachio | 560 | 20g | 45g | 28g |
| Brazil nut | 656 | 14g | 66g | 12g |
| Macadamia | 718 | 8g | 76g | 14g |
| Hazelnut | 628 | 15g | 61g | 17g |
| Peanut* | 567 | 26g | 49g | 16g |
*Peanuts are legumes, not tree nuts. Included for comparison.
Cashews fall in the middle of the calorie range, near the top for carbohydrates (which makes them slightly more glycemic than other nuts), and among the highest for copper, magnesium, and iron.