Calories in Cashews: Per 100 g, Per Serving & Nutrition Facts
How many calories in cashews: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 553 kcal | 166 kcal |
| Energy (kilojoules) | 2,314 kJ | 694 kJ |
| Protein | 18 g | 5.4 g |
| Fat | 44 g | 13 g |
| incl. saturated | 7.8 g | 2.3 g |
| Total carbohydrates | 30 g | 9.1 g |
| incl. sugars | 5.9 g | 1.8 g |
| incl. fiber | 3.3 g | 1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
553 kcal (2,314 kJ) per 100 g · P/F/C 18/44/30 g
Serving (handful, 30 g) — 166 kcal (694 kJ) · Nutri-Score B
Per 100 g: sugar: medium saturated fat: high salt: low fiber: medium
Are cashews healthy?
Yes, with an eye on the portion. On their nutrient profile, cashews get grade B on the open 2023 Nutri-Score algorithm.
For
- Mostly unsaturated fat: saturated fat is 18% of the fat — 2.3 g per serving.
- Fiber: 3.3 g per 100 g, 1 g per serving.
Against
- Calorie-dense: 553 kcal per 100 g — a serving (handful, 30 g) is already 166 kcal.
A typical serving (handful, 30 g) has 166 kcal, 5.4 g protein, 13 g fat and 9.1 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Cashews are creamy nuts with magnesium, copper and mostly unsaturated fat — calorie-dense, so a small handful is a serving.
protein 13%fat 69%carbs 18%
Vitamins and minerals in cashews
Per 100 g, the standouts are copper — 2.2 mg, 244% of the Daily Value (#1 of 16 in our nuts & seeds section); manganese — 1.7 mg, 72% of the Daily Value; magnesium — 292 mg, 70% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin E | 0.9 mg | 0.27 mg | 2% |
| Vitamin K | 34 mcg | 10 mcg | 9% |
| Thiamin (B1) | 0.42 mg | 0.13 mg | 11% |
| Riboflavin (B2) | 0.06 mg | 0.02 mg | 1% |
| Niacin (B3) | 1.1 mg | 0.32 mg | 2% |
| Vitamin B6 | 0.42 mg | 0.13 mg | 7% |
| Folate (B9) | 25 mcg | 7.5 mcg | 2% |
| Potassium | 660 mg | 198 mg | 4% |
| Calcium | 37 mg | 11 mg | 1% |
| Magnesium | 292 mg | 88 mg | 21% |
| Phosphorus | 593 mg | 178 mg | 14% |
| Iron | 6.7 mg | 2 mg | 11% |
| Zinc | 5.8 mg | 1.7 mg | 16% |
| Copper | 2.2 mg | 0.66 mg | 73% |
| Manganese | 1.7 mg | 0.5 mg | 22% |
| Selenium | 20 mcg | 6 mcg | 11% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nuts, cashew nuts, raw” (FDC ID 170162, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Cashews calories by weight, 20–150 g
30 g of cashews has 166 calories and 50 g has 277. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 111 | 3.6 / 8.8 / 6 | 0.7 |
| 30 g — typical serving | 166 | 5.4 / 13 / 9.1 | 1 |
| 50 g | 277 | 9 / 22 / 15 | 1.7 |
| 100 g | 553 | 18 / 44 / 30 | 3.3 |
| 150 g | 830 | 27 / 66 / 45 | 4.9 |
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Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 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.
Cashews: swaps and alternatives
Cashews have a lot of saturated fat (7.8 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than cashews
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 30 g, a typical serving of cashews.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Cashews | B | 166 | 5.4 | 1 | 2.3 |
| Pistachios | A | 169 | 6 | 3.2 | 1.7 |
| Peanuts | A | 170 | 7.8 | 2.6 | 1.9 |
| Almonds | A | 174 | 6.3 | 3.8 | 1.1 |
Cashews vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chia Seeds | 486 | 17 / 31 / 42 |
| Flax Seeds | 534 | 18 / 42 / 29 |
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 19 |
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 9.1 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 13% protein, 18% carbs and 69% 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 a serving (handful, 30 g).
What vitamins and minerals are in cashews?
Per 100 g, cashews are richest in copper (2.2 mg, 244% DV), manganese (1.7 mg, 72% DV), magnesium (292 mg, 70% DV) — from USDA FoodData Central record 170162.
How much fiber is in cashews?
100 g of cashews has 3.3 g of fiber; a serving (handful, 30 g) has 1 g — 4% of the 25 g a day the WHO recommends.