Cashews
Per serving: 1 oz / about 18 nuts (28g)
About Cashews
One ounce of raw cashews provides approximately 155 calories, 5.1 grams of protein, 8.5 grams of carbohydrate, 12.3 grams of fat, and 0.9 grams of fiber. The serving contains about 7.6 grams of net carbohydrate, which is higher than many other nuts but still produces a low glycemic load in a measured portion.
Cashews are particularly rich in copper and also provide magnesium, manganese, phosphorus, zinc, and iron. Their creamy texture makes them useful in both snacks and plant-based sauces.
Use cashews in stir-fries, curries, oatmeal, trail mix, or blended sauces. Portion them carefully because calories accumulate quickly, and salted or flavored versions may add sodium and sugar.
At-a-Glance Stats
Macronutrient Breakdown
155 kcal
Total calories per 1 oz / about 18 nuts (28g)
Protein
Builds & repairs muscle tissue
10% of typical daily value
Carbohydrates
Primary fuel source for energy
9% of typical daily value
Total Fat
Supports hormones & nutrient uptake
25% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
3% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Cashews are rich in copper, which supports iron metabolism, connective tissue, and cellular energy production.
- 2
Magnesium and phosphorus contribute to bone structure, muscle function, and energy metabolism.
- 3
Zinc supports immune function, wound healing, and normal DNA and protein synthesis.
- 4
Their mostly unsaturated fat can fit a heart-conscious eating pattern when it replaces saturated-fat-rich foods.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Cashews contain more net carbohydrate than many other nuts. Measure a 1 oz portion, especially for strict low-carbohydrate plans, and choose unsalted varieties for better sodium control.
Diet Compatibility
Frequently Asked Questions
How many calories are in Cashews?›
Cashews contains 155 calories per 1 oz / about 18 nuts (28g). This includes 5.1g protein (20.4 kcal), 8.5g carbohydrates (34 kcal), and 12.3g fat (110.7 kcal).
How much protein does Cashews have?›
Cashews provides 5.1g of protein per 1 oz / about 18 nuts (28g).
Is Cashews good for weight loss?›
Their mostly unsaturated fat can fit a heart-conscious eating pattern when it replaces saturated-fat-rich foods. With 155 calories per serving, it can fit well within a calorie-controlled diet.