Calories in Cashews: Per 100 g, Per Serving & Nutrition Facts
553 kcal per 100 g · Nutri-Score B
Serving (handful, 30 g) — 166 kcal · P/F/C 18/44/30 g
sugar: medium saturated fat: high salt: low fiber: medium
Cashews are creamy nuts with magnesium, copper and mostly unsaturated fat — calorie-dense, so a small handful is a serving.
How many calories in cashews: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 553 kcal | 166 kcal |
| Protein | 18 g | 5.4 g |
| Fat | 44 g | 13 g |
| incl. saturated | 7.8 g | 2.3 g |
| Carbohydrates | 30 g | 9 g |
| incl. sugars | 5.9 g | 1.8 g |
| Fiber | 3.3 g | 1 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 12%fat 67%carbs 21%
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Cashews: nutrition highlights
Nutritionally it's mainly a source of energy: 553 kcal per 100 g, 166 kcal per serving.
On the open Nutri-Score algorithm, cashews gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 7.8 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 553 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (handful, 30 g) is 166 kcal — roughly 54 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Cashews
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Chia Seeds — 35 g, 170 kcal: +11 g fibre.
- Flax Seeds — 30 g, 160 kcal: +7.1 g fibre.
- Almonds — 30 g, 174 kcal: +2.8 g fibre.
- Poppy seeds — 30 g, 158 kcal: +5 g fibre.
Cashews vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Flax Seeds | 534 | 18 / 42 / 1.6 |
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Pistachios | 562 | 20 / 45 / 28 |
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 9 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
FAQ
How many calories are in 100 g of cashews?
100 g of cashews has 553 calories, with 18 g protein, 44 g fat and 30 g carbohydrates (3.3 g fiber).
How many calories are in a serving of cashews?
A serving (handful, 30 g) has 166 calories: 5.4 g protein, 13 g fat and 9 g carbs.
What are the macros of cashews?
Per 100 g: 18 g protein, 30 g carbs and 44 g fat. By calories that's about 12% protein, 21% carbs and 67% fat.
How long do you have to walk to burn a serving of cashews?
About 54 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person — that's the 166 calories in one serving (handful, 30 g).