Cashew Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of cashew contains 553 calories, 18.2g protein, 30.2g carbs, and 43.9g fat. Cashew is a good source of calcium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 553 kcal | 28% |
| Protein | 18.2g | 36% |
| Carbohydrates | 30.2g | 11% |
| Total Fat | 43.9g | 56% |
| Fiber | 3.3g | 12% |
| Sodium | 12.0mg | 1% |
| Potassium | 0.50mg | 0% |
| Calcium | 292.0mg | 22% |
| Iron | 660.0mg | 3667% |
| Magnesium | 5.8mg | 1% |
| Zinc | 593.0mg | 5391% |
| Vitamin C | 0.42mg | 0% |
| Vitamin A | 0.06mcg | 0% |
Is Cashew Good for You?
Yes, cashew is a nutrient-dense food that supports bone health and protein intake. Per 100g, it delivers 18.2g of protein (36% Daily Value) and 292mg of calcium (22% Daily Value), making it is a solid choice for muscle maintenance and skeletal strength. Its rich mineral profile, including notable amounts of iron and zinc, contributes to overall wellness.
Key Health Benefits of Cashew
High-Quality Protein Source — With 18.2g of protein per 100g serving, cashew is is excellent for muscle repair and recovery, providing 36% of your daily protein needs in just a handful of nuts.
Strong Bone Support — Containing 292mg of calcium (22% DV), cashew helps maintain bone density and supports dental health, making it is particularly valuable for those seeking plant-based calcium sources.
Essential Mineral Density — It is packed with iron and zinc, two minerals critical for immune function, energy production, and cellular repair throughout your body.
Heart-Healthy Fats — While cashew contains 43.9g of fat per 100g, it is primarily composed of unsaturated fats that support cardiovascular health and nutrient absorption.
Low Sodium Profile — At just 12mg of sodium per 100g (1% DV), cashew is is a kidney-friendly option for those monitoring salt intake without sacrificing flavor or satisfaction.
How Does Cashew Compare?
Cashew stands out among tree nuts for its exceptional protein content at 18.2g per 100g—higher than many alternatives like macadamia nuts. It is also significantly richer in calcium than most nuts, offering 292mg per serving, which makes it is particularly advantageous for bone health. While almonds contain more fiber, cashew balances nutrition across a broader spectrum of minerals.
Frequently Asked Questions
How many calories is in cashew?
Cashew contains 553 calories per 100g serving, representing 28% of a standard 2,000-calorie daily diet. This makes it is a calorie-dense food, so portion control is important if you’re tracking intake for weight management.
Is cashew good for weight loss?
Cashew can support weight loss when consumed in moderation due to its high protein content (18.2g per 100g), which promotes satiety and reduces overall calorie consumption. However, its caloric density at 553 kcal per 100g means careful portioning is essential—a small handful (about 23g) is a reasonable serving size for weight-conscious individuals.
Does cashew have enough calcium for bone health?
Yes, cashew is an excellent plant-based source of calcium with 292mg per 100g, providing 22% of your Daily Value in a single serving. For context, this rivals many dairy products and makes it is particularly valuable for vegans and those with lactose intolerance.
Is cashew suitable for a keto diet?
Cashew is less ideal for strict keto diets because it contains 30.2g of carbohydrates per 100g, which can quickly consume your daily carb allowance. However, in very small portions (10-15g), it is can fit into a flexible low-carb eating plan.
How should I store cashew to maintain freshness?
Store cashew in an airtight container in a cool, dark place or refrigerator to prevent the nuts from becoming rancid, as it is high in fat. For long-term storage beyond three months, freezing cashew in an airtight bag will preserve its nutritional quality and prevent oxidation.
How to Track Cashew Nutrition with Gram
The Gram app makes logging cashew effortless—simply use our AI food scanner to photograph your portion, and it is instantly calculates your complete nutrient breakdown including protein, fat, calcium, and minerals. You’ll see exactly how cashew fits into your daily nutrition goals without manual searching or guesswork. Track every serving and watch your nutrient patterns emerge over time with Gram’s detailed analytics.
Frequently Asked Questions
How many calories is in cashew?
Cashew contains 553 calories per 100g serving, representing 28% of a standard 2,000-calorie daily diet. This makes it is a calorie-dense food, so portion control is important if you're tracking intake for weight management.
Is cashew good for weight loss?
Cashew can support weight loss when consumed in moderation due to its high protein content (18.2g per 100g), which promotes satiety and reduces overall calorie consumption. However, its caloric density at 553 kcal per 100g means careful portioning is essential—a small handful (about 23g) is a reasonable serving size for weight-conscious individuals.
Does cashew have enough calcium for bone health?
Yes, cashew is an excellent plant-based source of calcium with 292mg per 100g, providing 22% of your Daily Value in a single serving. For context, this rivals many dairy products and makes it is particularly valuable for vegans and those with lactose intolerance.
Is cashew suitable for a keto diet?
Cashew is less ideal for strict keto diets because it contains 30.2g of carbohydrates per 100g, which can quickly consume your daily carb allowance. However, in very small portions (10-15g), it is can fit into a flexible low-carb eating plan.
How should I store cashew to maintain freshness?
Store cashew in an airtight container in a cool, dark place or refrigerator to prevent the nuts from becoming rancid, as it is high in fat. For long-term storage beyond three months, freezing cashew in an airtight bag will preserve its nutritional quality and prevent oxidation.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track cashew and thousands of other foods with the Gram app.