🥜 Nuts & Seedsveganvegetariangluten free
🌰 Calories in Cashews
Creamy, lower-fat nut with standout zinc and iron for a plant-based diet
Per 100g
553kcal
18g
Protein
30g
Carbs
44g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Small handful cashews (28g) |
|---|---|---|
| Calories | 553kcal | 155kcal |
| Protein | 18g | 5g |
| Total Carbs | 30g | 8.4g |
| — of which Sugar | 5.9g | 1.7g |
| Total Fat | 44g | 12.3g |
| Dietary Fibre | 3.3g | 0.9g |
| Sodium | 12mg | 3mg |
Macro Breakdown
Protein18g (72 kcal)
Carbohydrates30g (120 kcal)
Fat44g (396 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron6.7mg
48% of daily reference intake
Potassium660mg
19% of daily reference intake
Magnesium292mg
78% of daily reference intake
Zinc5.8mg
58% of daily reference intake
✅ Key Nutrition Facts
- •5.8mg zinc per 100g — one of the highest zinc plant foods
- •6.7mg iron per 100g — exceptional iron for a nut
- •Less fat than most nuts — slightly lower calorie density
- •Rich in copper — important for connective tissue and energy metabolism
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 28g (1oz / ~18 cashews) | 28g | 155 kcal | 5g |
| 100g | 100g | 553 kcal | 18g |
Frequently Asked Questions
How many calories in cashews?+
Cashews contain 553 calories per 100g. A 28g serving (about 18 cashews) provides approximately 155 calories with 5g protein and 12g fat.
Are cashews healthy?+
Yes — cashews are among the best plant sources of zinc and copper. They contain less fat than most nuts and are rich in magnesium. However, they are calorie-dense. A 28g portion daily is an appropriate serving for most people.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.