Calories in Cashew: Nutritional facts for Cashew Types

A 100-gram (3.53 ounce) serving of raw cashews contains 553 calories. A 100-gram serving of oil-roasted cashews contains 581 calories.

One kilogram (1000 grams) of raw cashews contains 5530 calories. One kilogram of oil-roasted cashews contains 5810 calories.

A single raw cashew kernel contains 9 calories. A single oil-roasted cashew kernel contains 9 calories.

Cashews provide several health advantages due to a rich profile of unsaturated fats, essential minerals, and vitamins. The main benefits of cashews are outlined below.

• Supports Heart Health. Cashews are high in monounsaturated and polyunsaturated fatty acids, which help lower LDL cholesterol and triglyceride levels. Reducing these markers is associated with a lower risk of cardiovascular disease. A study by Mah, E., et al. (2017), "Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial," demonstrated that daily consumption of cashews as part of a typical American diet decreased total and LDL cholesterol.
• Aids in Bone Health. The nuts are an excellent source of copper and magnesium, two minerals vital for bone maintenance. Copper plays a role in collagen and elastin synthesis, keeping bones and joints strong, while magnesium is essential for calcium absorption and bone structure. A review by Aydin, H., et al. (2010), "The role of copper, zinc, and selenium in bone metabolism," established the importance of these trace minerals in preventing bone disorders.
• Promotes Healthy Blood Sugar Control. Cashews have a low carbohydrate content and a good amount of fiber, which helps prevent sharp spikes in blood sugar. The healthy fats and protein also slow down the absorption of sugar into the bloodstream. Research by Mohan, V., et al. (2018), "Effects of a plant-based, low-carbohydrate diet on body weight and blood lipids in hyperlipidemic adults: a randomized controlled trial," found that incorporating tree nuts like cashews into the diet improved glycemic control in individuals with type 2 diabetes.

Cashews are a nutritious food, but certain aspects like a high calorie count and the presence of potential allergens can be a concern for some individuals. Potential issues associated with cashew consumption are listed below.

• High Calorie Density. Cashews are high in calories, with a one-ounce serving containing 157 calories. Consuming large quantities without adjusting overall caloric intake can lead to weight gain. Research by Swinburn, B.A., et al. (2011), "The global obesity pandemic: shaped by global drivers and local environments," confirmed that increased consumption of energy-dense foods is a key driver of rising obesity rates. A daily suggested amount is one ounce (28.35 grams) to manage calorie intake. An alternative with lower calories is air-popped popcorn.
• Potential for Allergic Reactions. Cashews are a tree nut, a common allergen that can cause severe and potentially life-threatening allergic reactions in susceptible individuals. Reactions can range from mild itching to anaphylaxis. A study by McWilliam, V., et al. (2015), "The Prevalence of Tree Nut Allergy: A Systematic Review," highlights the prevalence and severity of tree nut allergies, emphasizing the need for strict avoidance by allergic individuals.
• Presence of Oxalates. Cashews contain oxalates, which are natural compounds that can contribute to the formation of kidney stones in people who are susceptible. Individuals with a history of kidney stones may need to limit their intake of oxalate-rich foods. A review by Taylor, E. N., & Curhan, G. C. (2008), "Dietary risk factors for urinary tract calculi," discusses how dietary oxalates from sources like nuts are a significant factor in the risk of developing calcium oxalate kidney stones. An alternative nut with lower oxalate content is the macadamia nut.

Yes, cashews are a good food choice because the nuts provide a dense source of heart-healthy monounsaturated fats, essential minerals like copper and magnesium, and beneficial plant compounds. The nutritional composition of cashews supports heart health by helping to lower bad cholesterol levels. A study published in The Journal of Nutrition by Gebauer, S.K., et al. (2011) showed that nut consumption is linked to a reduced risk of cardiovascular disease. Cashews also support bone health. The high concentration of magnesium and copper is crucial for bone formation and density, as detailed in a review by Rondanelli, M., et al. (2021) on the role of nutrients in bone health. Brain health benefits from the magnesium content in cashews, which plays a role in regulating neurotransmitters and protecting against neuronal over-excitation. Research by Boyle, N. B., et al. (2017), "The Effects of Magnesium Supplementation on Subjective Anxiety and Stress - A Systematic Review," established a link between magnesium status and neurological health.

The calorie content of cashews changes based on the preparation method. The lowest calorie count is found in raw cashews, which contain 553 calories per 100 grams. Dry roasted cashews have a slightly higher calorie count at 574 calories per 100 grams. This increase is because the roasting process removes water, making the nut more dense by weight. The highest calorie count is in oil-roasted cashews, which contain 581 calories per 100 grams. The absorption of oil during the roasting process adds extra fat and calories to the final product.

No, cashews do not have more protein than peanuts. Peanuts, which are technically legumes, contain a higher concentration of protein. A 100-gram serving of raw peanuts provides approximately 25.8 grams of protein. A 100-gram serving of raw cashews contains 18.2 grams of protein. The nutritional composition of nuts and legumes varies, with peanuts being one of the most protein-dense options. A comparative analysis of nut compositions, such as data provided by the USDA FoodData Central, confirms this difference. While both are good protein sources, peanuts offer a greater amount per serving.

No, cashews are not higher in fat than walnuts. Walnuts contain a greater amount of total fat per serving. A 100-gram serving of walnuts has approximately 65.2 grams of total fat. A 100-gram serving of cashews contains 43.9 grams of total fat. The type of fat also differs between the two nuts. Walnuts are exceptionally rich in polyunsaturated fats, specifically the omega-3 fatty acid alpha-linolenic acid (ALA). Cashews are richer in monounsaturated fats. A study by Ros, E. (2010), "Health benefits of nut consumption," provides a detailed comparison of the fatty acid profiles of different nuts, confirming the higher total fat and unique omega-3 content of walnuts.

A diabetic can eat one ounce of cashews, which is 18 whole kernels, as a daily serving. This portion provides important nutrients like magnesium and healthy fats without contributing an excessive amount of carbohydrates or calories, helping to maintain stable blood sugar levels. Cashew nuts are good for diabetics when consumed in moderation as the nuts have a low carbohydrate content and a favorable fat profile, which helps in managing blood glucose levels. A study by Mohan, V., et al. (2018), "Effects of a plant-based, low-carbohydrate diet on body weight and blood lipids in hyperlipidemic adults: a randomized controlled trial," found that incorporating tree nuts like cashews improved glycemic control. Another study by Afshin, A., et al. (2014), "Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis," linked regular nut consumption to a lower risk of developing type 2 diabetes. The magnesium in cashews also plays a vital role in glucose metabolism, and research by Hruby, A., et al. (2014) in "Magnesium intake and risk of type 2 diabetes: a meta-analysis" confirmed an inverse association between magnesium intake and diabetes risk. 

The cashew tree (Anacardium occidentale) originated in northeastern Brazil. Indigenous populations in Brazil valued both the nut and the cashew apple. Portuguese explorers discovered the cashew in the 16th century and initiated its worldwide distribution. The Portuguese introduced the tree to India and East Africa, where favorable climates allowed for cultivation. India, Vietnam, and Nigeria subsequently developed into the main hubs for cashew processing and export. The nut integrated deeply into local food traditions. Indian cuisine uses ground cashews to form creamy sauces for Mughlai dishes. Thai and Chinese cooking adds whole cashews to stir-fries for textural contrast. Cashew consumption in Western diets grew rapidly during the 20th century. The nut is now a key ingredient in vegan cooking for producing dairy-free cheeses, creams, and desserts.