Calories in Cashews

About Cashews Nutrition

Cashews are kidney-shaped nuts that grow from the cashew apple tree, native to Brazil. Unlike most nuts, cashews are never sold raw because the shell contains toxic compounds. Known for their rich, buttery flavor and creamy texture, cashews are popular both as snacks and as a base for dairy-free alternatives like cashew milk and cheese.

With 553 calories per 100 grams, Cashews provides 18g of protein,30g of carbohydrates, and 44g of fat.

Macronutrient Breakdown

• Protein: 18g - 13% of calories
• Carbohydrates: 30g - 22% of calories
• Fat: 44g - 72% of calories

Health Benefits of Cashews

• Rich in heart-healthy monounsaturated fats similar to olive oil
• Excellent source of copper, essential for energy and iron metabolism
• High in magnesium for muscle function and bone health
• Contains zinc for immune function and wound healing
• Good source of plant-based protein (18g per 100g)
• Lower in fat than most nuts, making them a lighter choice

How to Eat Cashews

Cashews can be eaten roasted or raw (processed to remove toxins), added to stir-fries, blended into creamy sauces and dressings, or made into cashew butter. Soak and blend for dairy-free cream or cheese. A serving is about 18 cashews (1 ounce). They pair well with both sweet and savory dishes.

Selection and Storage

Choose cashews that are plump and uniform in color without dark spots. Store in an airtight container in a cool, dark place for up to 3 months, or refrigerate/freeze for longer storage. Unsalted varieties offer the most versatility. Cashew pieces are more economical for cooking.

Dietary Considerations

Cashews are naturally gluten-free and suitable for vegan, vegetarian, and paleo diets. While calorie-dense (553 cal per 100g), their protein, fat, and fiber promote satiety. Those with tree nut allergies must avoid cashews. Lower in fiber than some nuts but higher in carbs, making them less ideal for strict keto.