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Cashews Nutrition Facts: Are Cashews Good for You?
Raw cashews provide significant amounts of essential minerals like copper, magnesium, and zinc, along with being high in protein and vitamins K and B1. They are primarily a source of monounsaturated fats and contain no cholesterol. While they offer many nutrients, cashews are also calorie-dense, so portion size is a key consideration in a balanced diet. The nutritional value depends on how they fit into your overall eating pattern.
Per 100 g · Nuts, cashew nuts, raw
What stands out in cashews
- High in copper. A 100-gram serving of raw cashews contains 2.2 mg of copper. This amount provides 244% of the Daily Value for this mineral.
- Source of key minerals. Cashews are high in several minerals. A 100-gram portion offers 292 mg of magnesium (70% DV) and 5.8 mg of zinc (53% DV).
- Fat composition. Most of the fat in cashews is monounsaturated. Per 100 grams, they have 43.9 g of total fat, which includes 23.8 g of monounsaturated fat and 7.8 g of saturated fat, with zero cholesterol.
- Protein source. Raw cashews contain 18.2 grams of protein per 100 grams. This supplies 36% of the Daily Value for protein.
What to keep in mind
- Cashews are calorie-dense, with 553 kcal per 100 grams.
- A 100-gram serving also contains 7.8 grams of saturated fat, which is 39% of the Daily Value.
- This data is for raw, unsalted cashews; roasted and salted versions will have higher sodium.
Cashews nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 553 kcal | – |
| Protein | 18.2 g | 36% |
| Total fat | 43.9 g | 56% |
| Saturated fat | 7.8 g | 39% |
| Monounsaturated fat | 23.8 g | – |
| Polyunsaturated fat | 7.8 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 30.2 g | 11% |
| Dietary fiber | 3.3 g | 12% |
| Total sugars | 5.9 g | – |
| Water | 5.2 g | – |
| Sodium | 12 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 660 mg | 14% |
| Calcium | 37 mg | 3% |
| Iron | 6.7 mg | 37% |
| Magnesium | 292 mg | 70% |
| Phosphorus | 593 mg | 47% |
| Zinc | 5.8 mg | 53% |
| Copper | 2.2 mg | 244% |
| Manganese | 1.7 mg | 72% |
| Selenium | 19.9 mcg | 36% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 34.1 mcg | 28% |
| Thiamin (B1) | 0.42 mg | 35% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.42 mg | 25% |
| Folate (DFE) | 25 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Cashews by portion
The data is based on a 100-gram serving, but a more common portion size is one ounce. A 1-ounce (28 g) serving of raw cashews provides 157 calories, about 5 grams of protein, and 12 grams of fat. This smaller portion also contains about 20% of the Daily Value for magnesium and 15% of the Daily Value for zinc. This data applies specifically to raw cashews.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 157 | 5.2 g | 8.6 g | 0.9 g | 12.4 g |
How cashews compares with other nuts and seeds
Compared to 15 other nuts and seeds on this site, raw cashews are relatively high in carbohydrates, ranking second in the group. They are the top source of vitamin K. However, they are lower in dietary fiber, ranking last. They also have less total fat and fewer calories than most others in the category. With 553 calories per 100 grams, their calorie count is similar to pistachios, pumpkin seeds, and hemp seeds. Cashews have more carbohydrates (30.2 g) but less protein (18.2 g) and fiber (3.3 g) than pumpkin or hemp seeds.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Cashews | 553 | 18.2 g | 30.2 g | 3.3 g | 43.9 g |
| Hemp Seeds | 553 | 31.6 g | 8.7 g | 4 g | 48.8 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
| Pumpkin Seeds | 559 | 30.2 g | 10.7 g | 6 g | 49 g |
| Sesame Seeds | 565 | 17 g | 25.7 g | 14 g | 48 g |
Quick answers
How many calories are in a serving of cashews?
A standard 1-ounce (28 g) serving of raw cashews contains 157 calories. A 100-gram serving contains 553 calories.
How much protein is in cashews?
Raw cashews provide 5.2 grams of protein in a 1-ounce (28 g) serving. A larger 100-gram portion contains 18.2 grams of protein.
How many carbs and sugar are in cashews?
A 1-ounce (28 g) serving of raw cashews has 8.6 grams of total carbohydrates, which includes 1.7 grams of total sugars and 0.9 grams of dietary fiber.
When to talk to a doctor or dietitian
- Cashews contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 660 mg of potassium per 100 g, cashews is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how cashews fits your situation.
Last updated October 21, 2026