Cashew protein
Cashews deliver 18.2g of protein per 100g (5g per one-ounce serving) — putting them in the mid-to-upper range of common tree nuts. The protein is complete (contains all nine essential amino acids) but lysine-limited, like most plant proteins. Here's what that actually means for your diet.
Per 100g
18.2 g
36% of 50g daily value
Per serving (28g)
5.1 g
10% DV; ~16 kernels
Protein quality (DIAAS)
~0.45
Moderate plant protein; lysine-limited
Protein content in context
For dietary planning, the relevant question isn't "how much protein per 100g" — it's "how much protein per typical serving" and "how does that fit my daily intake target." A 28g cashew serving provides 5g of protein, roughly:
- 10% of a 50g daily value
- 6-9% of an active adult's actual needs (60-80g/day for most adults)
- About the same as one large egg or 25g of cheese
Amino acid profile (per 100g protein)
| Amino acid | Amount (mg/g protein) | Notes |
|---|---|---|
| Histidine (essential) | ~24 | Histamine precursor |
| Isoleucine (essential, BCAA) | ~42 | Muscle protein synthesis |
| Leucine (essential, BCAA) | ~76 | Primary mTOR signal for muscle |
| Lysine (essential, limiting) | ~46 | Below ideal for plant protein |
| Methionine (essential) | ~18 | Methylation, taurine precursor |
| Phenylalanine (essential) | ~48 | Tyrosine precursor |
| Threonine (essential) | ~38 | Mucin synthesis, collagen |
| Tryptophan (essential) | ~14 | Serotonin precursor |
| Valine (essential, BCAA) | ~54 | BCAA |
| Arginine | ~112 | Vasodilation (nitric oxide pathway) |
| Glutamic acid | ~196 | Most abundant; neurotransmitter precursor |
Comparison to other nuts
| Nut | Protein per 100g | Per 28g serving |
|---|---|---|
| Almond | 21.2 g | 6.0 g |
| Pistachio | 20.2 g | 5.7 g |
| Cashew | 18.2 g | 5.1 g |
| Walnut | 15.2 g | 4.3 g |
| Hazelnut | 14.9 g | 4.2 g |
| Brazil nut | 14.3 g | 4.0 g |
| Macadamia | 7.9 g | 2.2 g |
| Peanut (legume) | 25.8 g | 7.2 g |
Cashew protein for vegan/vegetarian diets
Cashews are a common ingredient in vegan dairy alternatives (milk, cream, cheese) and meat replacements, partly because of their protein content but more because of their neutral flavour and fat profile. For vegan protein adequacy, cashews are useful but should be combined with other plant proteins — particularly lysine-rich legumes (lentils, beans) — to fully cover amino acid needs.
Cashews vs whey, soy, pea protein
For pure protein density and amino acid quality, isolated protein powders (whey DIAAS ~1.0+, soy ~0.9, pea ~0.7) outperform cashews substantially. For a "protein-forward food source" (combining protein with healthy fats, minerals, and satiety), cashews remain valuable. They're a contributor to overall protein intake, not a primary source.