Cashews calories and nutrition facts

Per 100 g: 553 kcal — 18.2 g protein, 43.9 g fat and 26.9 g carbs.

Cashews are never sold truly raw: each nut hangs beneath a fleshy cashew apple inside a shell full of caustic oil, so even “raw” ones have been heated to open them. Their soft, buttery texture is why they’re blended into vegan cheeses and creamy sauces as well as tossed into stir-fries and kormas. Roasted ones come to about 574 kcal per 100 g, and they’re rich in copper and phosphorus.

Source of protein
Source of fibre
Very low salt
High in copper

Nutrition per 100 g

Updated: 15 October 2026

Protein 13%
Fat 69%
Carbs 19%

In everyday portions

Typical serving · 30 g 166 kcal
100 kcal is 18 g this much of it gives 100 kcal
20 g of protein is 110 g this much to eat for 20 g of protein
Energy density High 5.5 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

Variant	Kcal	Protein	Fat	Carbs
Raw	553	18.2	43.9	26.9
Roasted	574	15.3	46.4	29.7
Roasted and salted	574	15.3	46.4	29.7

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food Raw Roasted Roasted and salted

Raw

Energy and macros

Energy 553 kcal 28%
Protein 18.2 g 36%
Fat 43.9 g 63%
Carbs available, without fibre 26.9 g 10%
Fibre 3.3 g
Salt 0.03 g <1%

Where the calories come from

Protein 13%
Fat 69%
Carbs 19%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 0 µg 0%
Vitamin D 0 µg 0%
Vitamin E 0.9 mg 8%
Vitamin K 34.1 µg 45%
Vitamin C 0.5 mg <1%
Vitamin B1 (thiamin) 0.423 mg 38%
Vitamin B2 (riboflavin) 0.058 mg 4%
Vitamin B3 (niacin) 1.1 mg 7%
Vitamin B5 (pantothenic acid) 0.864 mg 14%
Vitamin B6 0.417 mg 30%
Folate (B9) 25 µg 12%
Vitamin B12 0 µg 0%
Choline no data

Minerals

Potassium 660 mg 33%
Calcium 37 mg 5%
Phosphorus 593 mg 85%
Magnesium 292 mg 78%
Iron 6.7 mg 48%
Zinc 5.8 mg 58%
Copper 2.2 mg 219%
Manganese 1.7 mg 83%
Selenium 19.9 µg 36%
Iodine 5 µg 3%
Sodium 12 mg <1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of protein
Source of fibre
Very low salt
High in copper
High in phosphorus
High in manganese
High in magnesium
High in zinc
High in iron
High in vitamin K
High in vitamin B1
High in selenium
High in potassium
Source of vitamin B6

Roasted

Energy and macros

Energy 574 kcal 29%
Protein 15.3 g 31%
Fat 46.4 g 66%
Carbs available, without fibre 29.7 g 11%
Fibre 3 g
Salt 0.04 g <1%

Where the calories come from

Protein 10%
Fat 70%
Carbs 20%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 0 µg 0%
Vitamin D 0 µg 0%
Vitamin E 0.92 mg 8%
Vitamin K 34.7 µg 46%
Vitamin C 0 mg 0%
Vitamin B1 (thiamin) 0.2 mg 18%
Vitamin B2 (riboflavin) 0.2 mg 14%
Vitamin B3 (niacin) 1.4 mg 9%
Vitamin B5 (pantothenic acid) 1.2 mg 20%
Vitamin B6 0.256 mg 18%
Folate (B9) 69 µg 34%
Vitamin B12 0 µg 0%
Choline 61 mg

Minerals

Potassium 565 mg 28%
Calcium 45 mg 6%
Phosphorus 490 mg 70%
Magnesium 260 mg 69%
Iron 6 mg 43%
Zinc 5.6 mg 56%
Copper 2.2 mg 222%
Manganese 0.826 mg 41%
Selenium 11.7 µg 21%
Iodine no data
Sodium 16 mg <1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of fibre
Very low salt
High in copper
High in phosphorus
High in magnesium
High in zinc
High in vitamin K
High in iron
High in manganese
High in folate
Source of potassium
Source of selenium
Source of vitamin B5
Source of vitamin B6
Source of vitamin B1

Roasted and salted

Energy and macros

Energy 574 kcal 29%
Protein 15.3 g 31%
Fat 46.4 g 66%
Carbs available, without fibre 29.7 g 11%
Fibre 3 g
Salt 1.6 g 27%

Where the calories come from

Protein 10%
Fat 70%
Carbs 20%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 0 µg 0%
Vitamin D 0 µg 0%
Vitamin E 0.92 mg 8%
Vitamin K 34.7 µg 46%
Vitamin C 0 mg 0%
Vitamin B1 (thiamin) 0.2 mg 18%
Vitamin B2 (riboflavin) 0.2 mg 14%
Vitamin B3 (niacin) 1.4 mg 9%
Vitamin B5 (pantothenic acid) 1.2 mg 20%
Vitamin B6 0.256 mg 18%
Folate (B9) 69 µg 34%
Vitamin B12 0 µg 0%
Choline 61 mg

Minerals

Potassium 565 mg 28%
Calcium 45 mg 6%
Phosphorus 490 mg 70%
Magnesium 260 mg 69%
Iron 6 mg 43%
Zinc 5.6 mg 56%
Copper 2.2 mg 222%
Manganese 0.826 mg 41%
Selenium 11.7 µg 21%
Iodine no data
Sodium 640 mg 27%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

Source of fibre
High in copper
High in phosphorus
High in magnesium
High in zinc
High in vitamin K
High in iron
High in manganese
High in folate
Source of potassium
Source of selenium
Source of vitamin B5
Source of vitamin B6
Source of vitamin B1

Nuts and seeds

Among nuts and seeds

The category in the 17 Fit catalog: 51 foods. Compared per 100 g.

Fewer calories than 78% of nuts and seeds.
More copper than 90% of nuts and seeds.
More zinc than 80% of nuts and seeds.
More iron than 80% of nuts and seeds.
More vitamin K than 87% of nuts and seeds.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Nuts and seeds

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Where these numbers come from

USDA FoodData Central (SR Legacy, USA), code 170162.

The vitamins and minerals it lacked come from BLS (Germany).

Carbs are available carbohydrates, without fibre, as on EU labels.

How we count