Cashew nut Calories: Nutrition Facts, Benefits & Daily Values

How Many Calories Are in Cashew nut?

Calculation of the nutritional value & Recommended Dietary Intake of cashew nut

Calories 191 kcal	Proteins 5.6 g	Lipids 15 g	Carbohydrates 6.2 g

10%	7%	22%	2%

Health benefits of cashew nut

The cashew nut is classified as a high-calorie plant food, yet those calories come largely from heart-friendly mono- and polyunsaturated fats rather than empty energy. Choosing it, therefore, allows you to obtain energy-dense calories together with valuable nutrients.

Behind its calories, the nut provides generous amounts of copper, magnesium, phosphorus, and iron, plus vitamin B1, B6, and vitamin K. These micronutrients contribute to normal energy metabolism, bone strength, and red-blood-cell formation. The naturally occurring antioxidants (including lutein and zeaxanthin) are being studied for a supposed protective effect on eye health.

Proteins represent almost one-fifth of the nut, making it popular among vegetarians looking for plant protein without resorting to animal sources. Combined with its fiber, the nutrient blend helps to moderate the rate at which the calories are released, promoting longer satiety.

A little history to give more depth to those calories: native to northeast Brazil, the cashew tree was spread around the world by Portuguese sailors in the 16th century. Today, India and Vietnam are leading processors, demonstrating how these calories have traveled and adapted to many culinary cultures.

Tips for incorporating cashew nut into a balanced diet

Because cashew nut calories are concentrated, portion control is key: a 30 g handful delivers satisfaction without pushing daily calories too high. Use the nut as a topping rather than the bulk of a dish.

Stir-fry a mix of seasonal vegetables, such as broccoli and bell pepper, and finish with toasted cashews and a splash of soy sauce. You obtain crunch, flavor, and balanced calories.
Create an Asian-inspired salad: cold quinoa, shredded carrots, fresh herbs, and crushed cashews. The complete proteins of quinoa and the healthy fats of the nut make every bite of calories count.
Replace cream in a chicken dish by blending soaked cashews into a sauce for grilled chicken breast. You lighten saturated fat yet keep satisfying calories.
For a sweet snack with controlled calories, dip apple wedges into homemade cashew butter and sprinkle a few chopped almond or pistachio pieces.

If you follow a weight-loss plan, pair a modest cashew portion with a protein-rich food like plain yogurt; the mix blunts hunger, so you may reduce calories at the next meal. Athletes aiming to increase calories cleanly can add a handful to a post-workout smoothie.

Frequently Asked Questions

How many calories are in cashew nuts?: 636 kcal per 100 g.
Are roasted cashew calories higher than raw cashew calories?: Dry-roasting changes the water content but adds no fat, so calories stay almost identical; oil-roasting, however, can raise calories slightly because oil is absorbed.
Can cashew nuts fit into a low-calorie diet?: Yes, by limiting the portion to 15–20 g, you keep calories moderate while benefiting from healthy fats and proteins that support satiety.
Which nuts have fewer calories than cashews?: Options such as hazelnuts or walnuts deliver comparable nutrients but slightly fewer calories per 100 g, helping with variety in energy intake.
Do cashew calories come mainly from fat?: Roughly three-quarters of the calories come from unsaturated fats, with the remainder shared between proteins and carbohydrates.
How should I store cashews so their calories and nutrients are preserved?: Keep them in an airtight container away from light and heat; rancidity does not change calories but degrades fats and taste.

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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.