Nutrition for Cashews

Calories, Protein, Vitamins and More


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Cashews Nutrition Summary

One ounce of cashews (28.4 grams) contains 157 calories and 5.2 grams of protein. Cashews consists of 5% water, 30% carbohydrates, 18% protein, and 44% fat.

Cashews are an excellent source of a few nutrients, including magnesium and potassium. It also contains significant amounts of protein, calcium, iron, Vitamin K, phosphorus, selenium, copper, zinc and manganese.

In one ounce of cashews:

  • Calories: 157
  • Protein: 5.2 g
  • Sugar: 1.7 g
  • Dietary fiber: 0.9 g
  • Fat: 12.4 g, (Saturated: 2.2 g)
  • Sodium: 3.4 mg
There is no significant amounts of cholesterol in cashews.

See the Cashews Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, cashew nuts, raw.

Calories in Cashews

Cashews have 157 calories per ounce or 554 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

67 percent of calories in cashews are from fat, 21% of calories are from carbohydrates and 13% of calories are from protein.

Calories from Carbs

About 21% the calories in cashews are from carbohydrates. The carbs in cashews are mostly in the form of dietary fiber, sugar and starch (10%, 18% and 72%). An excellent high-fiber food, a single ounce of cashews contains 4% of recommended daily values or 0.9 grams of dietary fiber.

  • Dietary fiber: 0.9 g
  • Sugar: 1.7 g
  • Starch: 6.7 g

Calories from Fat

The majority, or 67% of the calories in cashews are from fat. Cashews are high in total fat, with 12.4 grams or 19% of recommended daily values per oz. Cashews are cholestrol free. Most of the fat in cashews are healthier unsaturated fats:

  • Total fat: 12.4 g
  • Saturated fat: 2.2 g
  • Monounsaturated fat: 6.7 g
  • Polyunsaturated fat: 2.2 g
There is no significant amounts of cholestrol in cashews.

Omega-6 in Cashews

A good source of omega-6 fatty acids, every ounce of cashews contain a total of 2.3 grams of omega-6. In addition, a large portion of the omega-6 in cashews come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.08 g
  • linoleic acid: 2.21 g

Calories Similar to Cashews

Some other nuts or seeds with similar calories to cashews by weight:

Protein in Cashews

An excellent source of protein, a single ounce of cashews contains 10% of recommended daily values or 5.2 grams of protein. In addition, cashews are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 5.17 g
  • Tryptophan: 0.08 g
  • Threonine: 0.2 g
  • Isoleucine: 0.22 g
  • Leucine: 0.42 g
  • Lysine: 0.26 g
  • Methionine: 0.1 g
  • Phenylalanine: 0.27 g
  • Valine: 0.31 g
  • Histidine: 0.13 g

Protein Similar to Cashews

Some other nuts or seeds with similar amounts of protein to cashews by weight:

Vitamins and Minerals in Cashews

An good source of nutrients, cashews contain abundant amounts of magnesium and potassium. In fact, a single ounce of cashews contains 27% of recommended daily values or 82.8 mg of magnesium.

Vitamins in cashews (1 oz):
  • Thiamin: 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.1 mg
  • Vitamin e: 0.3 mg
  • Folate: 7.1 ug
  • Vitamin k: 9.7 ug
Minerals in cashews (1 oz):
  • Calcium: 10.5 mg
  • Potassium: 187.1 mg
  • Iron: 1.9 mg
  • Magnesium: 82.8 mg
  • Zinc: 1.6 mg
  • Selenium: 5.6 ug
  • Phosphorus: 168.1 mg
  • Copper: 0.6 mg
  • Manganese: 0.5 mg
There is no significant amounts of choline, vitamin a, pantothenic acid or vitamin b12 in cashews.

Similar to Cashews for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to cashews:

Flavonoids and Carotenoids in Cashews [3]

Cashews contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one ounce of cashews:

  • lutein + zeaxanthin: 6 ug

Cashews Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cashews in Cooking

Cashews are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of cashews.

Friends and Relatives of Cashews

Foods commonly cooked with cashews: Other similar relatives:


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