How Many Calories in Cashew Nuts

Cashew nuts are a popular snack known for their creamy texture and slightly sweet flavour. They’re used in both sweet and savoury dishes, and they also feature in plant-based cooking as a dairy alternative. While they offer a range of nutritional benefits, cashews are also high in calories and should be portioned carefully if you're keeping an eye on your intake. Understanding how many calories are in cashew nuts can help you enjoy them in a balanced and healthy way.

Calorie Content by Weight and Serving Size

Cashew nuts are calorie-dense. A 30-gram handful of plain, unsalted cashews contains approximately 160 to 170 calories. This is roughly equivalent to 15 to 18 whole nuts, depending on their size. A 100-gram portion contains around 550 to 570 calories, making cashews one of the more energy-rich nuts available.

The calorie content doesn’t vary much between raw and dry-roasted cashews. However, salted, oil-roasted, or flavoured versions, such as honey-roasted or spiced can be significantly higher in calories due to added sugar and fat. Cashew butters and spreads also have a high calorie count, often reaching over 600 calories per 100 grams, depending on ingredients.

Nutritional Breakdown

Cashew nuts are high in healthy fats, with about 44 grams of fat per 100 grams, most of which is unsaturated. These include monounsaturated and polyunsaturated fats that support heart health and help lower bad cholesterol levels. A 30-gram portion typically contains 13 to 15 grams of fat.

Cashews also contain 5 grams of protein per 30 grams, making them a moderate source of plant-based protein. Carbohydrate content is slightly higher than in some other nuts, with 8 to 9 grams per 30-gram serving, of which around 1 gram is fibre and 1.5 grams is sugar. They also provide key minerals like magnesium, zinc, copper, iron, and phosphorus, which contribute to energy production, bone health, and immune function.

Glycaemic Index and Blood Sugar Impact

Cashews have a low glycaemic index, meaning they release glucose slowly into the bloodstream. This makes them suitable for people with diabetes or those looking to maintain steady energy levels. Despite containing more carbohydrates than some other nuts, their combination of fat, fibre, and protein slows down digestion and helps regulate blood sugar levels.

When eaten in moderation, cashews do not cause sharp spikes in insulin or energy crashes. However, large portions, especially when mixed with added sugars or eaten as part of a high-carb meal—can still impact overall carbohydrate load.

How Cashew Nuts Are Grown and Processed

Cashew nuts grow on the cashew tree and are found at the bottom of the cashew apple. Each nut is encased in a hard shell that contains a toxic oil, so they must be carefully steamed or roasted to remove this layer before they’re safe to eat. This is why cashews are almost never sold raw in the true sense, they’ve always been heat-treated in some way.

Once shelled and cleaned, cashews are either sold plain, roasted, salted, or flavoured. They are also used to make cashew milk, cheese alternatives, sauces, and nut butter.

Benefits of Cashew Nuts

Despite their calorie density, cashew nuts offer a number of health benefits. Their healthy fats contribute to heart health, and they support brain function thanks to their magnesium and copper content. The protein and fat in cashews also make them a satisfying snack that helps manage hunger and prevent overeating.

Cashews contain antioxidants such as polyphenols and carotenoids, which help combat inflammation and support overall wellness. Their iron and zinc content supports immune health, while the fibre aids digestion.

Plant-based eaters often rely on cashews as a creamy alternative to dairy in vegan recipes, adding nutrition and texture without animal products.

Downsides and Considerations

The biggest downside of cashew nuts is their high calorie content. Because they’re small and easy to eat by the handful, it’s common to consume more than intended. This can lead to an excessive calorie intake, particularly if they’re eaten alongside other energy-dense foods.

Salted or sweetened versions can also add sodium, sugar, and unhealthy fats, which diminish their overall nutritional quality. People with nut allergies obviously need to avoid them, and those watching their weight may want to pre-portion cashews rather than eat them directly from the packet.

How They Fit into Your Diet

Cashew nuts can be part of a healthy, balanced diet when eaten in moderation. They’re especially useful for increasing healthy fat intake, boosting energy during active periods, or adding richness to vegetarian and vegan meals. If you’re trying to lose weight or reduce calories, it’s best to stick to a small portion once a day and avoid heavily salted or flavoured varieties.

Pairing cashews with fruit, yoghurt, or vegetables adds fibre and volume to the meal without drastically increasing calories. Cashew-based sauces, spreads, or milks can also offer a creamy alternative to dairy with a more favourable fat profile.

Healthier Alternatives

If you're looking for nuts that are slightly lower in calories or higher in protein, almonds, pistachios, or walnuts may be better options depending on your goals. For example, almonds have fewer calories per serving and more fibre, while pistachios provide a greater number of nuts per gram, which can help with satiety.

For similar texture and flavour in cooking, you can also substitute sunflower seeds or tofu-based sauces, especially if you’re looking to reduce fat intake.

Summary

Cashew nuts contain around 160 to 170 calories per 30-gram serving and approximately 550 to 570 calories per 100 grams. They are high in healthy fats, moderate in protein, and low in sugar, making them a nutrient-dense snack when eaten in sensible portions. While they support heart health, brain function, and immunity, it’s important to control portion sizes due to their energy density. Eaten mindfully, cashews can be a valuable part of a balanced and satisfying diet.