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How Many Calories in Cashews?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 157 kcal | 5.2g |
| 100g | 553 kcal | 18.2g |
A cashews contains 553 calories per 100g. A typical a handful (28g) provides about 155 calories. Cashews is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Cashews Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 553 kcal | 155 kcal |
| Protein | 18.2g | 5.1g |
| Carbohydrates | 30.2g | 8.5g |
| of which Sugars | 5.9g | 1.7g |
| Fat | 43.9g | 12.3g |
| of which Saturates | 7.8g | 2.2g |
| Fibre | 3.3g | 0.9g |
| Sodium | 12.0mg | 3mg |
| Potassium | 660.0mg | 185mg |
| Calcium | 37.0mg | 10mg |
| Iron | 6.7mg | 1.9mg |
| Vitamin C | 0.5mg | 0.1mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 19.9µg | 6µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (36% DV) — an excellent source
- A good source of carbohydrates (11% DV)
- A good source of fibre (12% DV)
- High in fat (56% DV) — an excellent source
- Low in sodium (1% DV)
- A good source of potassium (14% DV)
- High in iron (37% DV) — an excellent source
- High in selenium (36% DV) — an excellent source
- High in saturated fat (39% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 28% DV
- Protein: 36% DV
- Carbohydrates: 11% DV
- Fibre: 12% DV
- Fat: 56% DV
- Saturated fat: 39% DV
- Sodium: 1% DV
- Potassium: 14% DV
- Calcium: 3% DV
- Iron: 37% DV
- Vitamin C: 1% DV
- Vitamin A: 0% DV
- Selenium: 36% DV
- Riboflavin (B2): 8% DV
High-protein options alongside cashews
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Shop MaxiNutrition →Have a cat or dog? Check whether cashews is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does cashews fit your diet?
High-protein diets
At 18.2g of protein per 100g, cashews clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Moderation note
Cashews is relatively energy-dense (553 kcal/100g) with 7.8g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.
Frequently Asked Questions
How many calories in cashews per 100g?
Cashews contains 553 calories per 100g, based on USDA reference data.
Is cashews high in calories?
A a handful of cashews (28g) has around 155 calories — roughly 8% of a 2,000-calorie daily intake.
Is cashews good for weight loss?
Cashews is fairly calorie-dense at 553 calories per 100g, so portion size matters when losing weight. A a handful provides about 155 calories.
How much protein is in cashews?
Cashews contains 18.2g of protein per 100g.
Is cashews a good source of fibre?
Yes — cashews provides 3.3g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does cashews compare to seeds, hemp seed, hulled?
Cashews has 553 calories per 100g, close to seeds, hemp seed, hulled at 553 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of cashews for 20g of protein?
With 18.2g of protein per 100g, you'd need roughly 110g of cashews to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to cashews by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cashews (this page) | 553 kcal | 18.2g | 30.2g | 43.9g |
| Seeds, Hemp Seed, Hulled | 553 kcal | 31.6g | 8.7g | 48.8g |
| Mother'S, Macaroon Cookies | 552 kcal | 6.1g | 55.7g | 34.1g |
| Puff Pastry, Frozen, Ready-to-bake | 551 kcal | 7.3g | 45.1g | 38.1g |
| Snacks, Potato Chips, Made From Dried Potatoes, Cheese-flavor | 551 kcal | 7.0g | 50.6g | 37.0g |
| Candies, Special Dark Chocolate Bar | 556 kcal | 5.5g | 60.5g | 32.4g |
| Snacks, Beef Sticks, Smoked | 550 kcal | 21.5g | 5.4g | 49.6g |
More kit for cashews tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.