Cashews nutrition facts

Cashews (1 oz, 28.35 g) has 157 calories, 4.9 g protein, 1.2 g fiber, 11 g fat. It is an excellent source of copper (70% DV), manganese (24% DV) and a good source of magnesium and zinc.

Copper 70% DV Manganese 24% DV Magnesium 17% DV Zinc 13% DV Phosphorus 12% DV

#9 of 12 nuts and seeds for vitamin B6 #11 of 12 nuts and seeds for selenium #11 of 12 nuts and seeds for phosphorus

Nutrition Facts

Serving size1 oz (28 g)

Calories157

Total Fat 11g14%

Saturated Fat 2.2g11%

Cholesterol 0mg0%

Sodium 1mg0.1%

Total Carbohydrate 10.3g3.7%

Dietary Fiber 1.2g4.2%

Total Sugars 1.7g

Protein 4.9g9.9%

Vitamin D 0µg0%

Calcium 12mg0.9%

Iron 1.7mg9.4%

Potassium 181mg3.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 12%
■ Fat 62%
■ Carbohydrate 26%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.9

Inflammatory profile average for whole foods

Lower is more anti-inflammatory. Percentile 44 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in cashews

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	157 kcal	7.8%
ProteinF	4.9 g	9.9%
Total fatF	11 g	14%
CarbohydrateF	10.3 g	3.7%
FiberF	1.2 g	4.2%
Sugars	1.7 g	no DV
Fats
Saturated fat	2.2 g	11%
Monounsaturated fat	6.7 g	no DV
Polyunsaturated fat	2.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	2.21 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.1 mg	0.2%
Thiamin (B1)	0.12 mg	10%
Riboflavin (B2)	0.02 mg	1.3%
Niacin (B3)	0.3 mg	1.9%
Pantothenic acid (B5)	0.24 mg	4.9%
Vitamin B6	0.12 mg	7%
Folate (DFE)	7 µg	1.8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.26 mg	1.7%
Vitamin D	0 µg	0%
Vitamin K	9.7 µg	8.1%
Minerals
SodiumF	1 mg	0.1%
CalciumF	12 mg	0.9%
IronF	1.7 mg	9.4%
MagnesiumF	71 mg	17%
PhosphorusF	151 mg	12%
PotassiumF	181 mg	3.9%
ZincF	1.4 mg	13%
CopperF	0.63 mg	70%
ManganeseF	0.55 mg	24%
SeleniumF	5.9 µg	11%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	6 µg	no DV
Other
WaterF	1 g	no DV
Amino acids
Tryptophan	0.081 g	no DV
Threonine	0.195 g	no DV
Isoleucine	0.224 g	no DV
Leucine	0.417 g	no DV
Lysine	0.263 g	no DV
Methionine	0.103 g	no DV
Phenylalanine	0.27 g	no DV
Valine	0.31 g	no DV
Histidine	0.129 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	553 kcal	28%
ProteinF	17.4 g	35%
Total fatF	38.9 g	50%
CarbohydrateF	36.3 g	13%
FiberF	4.1 g	15%
Sugars	5.9 g	no DV
Fats
Saturated fat	7.8 g	39%
Monounsaturated fat	23.8 g	no DV
Polyunsaturated fat	7.8 g	no DV
Omega-3 (ALA+EPA+DHA)	0.06 g	no DV
Omega-6 (linoleic)	7.78 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.5 mg	0.6%
Thiamin (B1)	0.42 mg	35%
Riboflavin (B2)	0.06 mg	4.5%
Niacin (B3)	1.1 mg	6.6%
Pantothenic acid (B5)	0.86 mg	17%
Vitamin B6	0.42 mg	25%
Folate (DFE)	25 µg	6.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.9 mg	6%
Vitamin D	0 µg	0%
Vitamin K	34.1 µg	28%
Minerals
SodiumF	5 mg	0.2%
CalciumF	42 mg	3.2%
IronF	6 mg	33%
MagnesiumF	251 mg	60%
PhosphorusF	532 mg	43%
PotassiumF	638 mg	14%
ZincF	5.1 mg	46%
CopperF	2.22 mg	246%
ManganeseF	1.95 mg	85%
SeleniumF	20.7 µg	38%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	22 µg	no DV
Other
WaterF	5 g	no DV
Amino acids
Tryptophan	0.287 g	no DV
Threonine	0.688 g	no DV
Isoleucine	0.789 g	no DV
Leucine	1.472 g	no DV
Lysine	0.928 g	no DV
Methionine	0.362 g	no DV
Phenylalanine	0.951 g	no DV
Valine	1.094 g	no DV
Histidine	0.456 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170162 ("Nuts, cashew nuts, raw"), Foundation Foods #2515374.

Compare cashews with…

Almonds vs Cashews

Frequently asked questions

How many calories are in cashews?

Cashews has 157 calories per 1 oz (28.35 g), or 553 calories per 100 g, according to USDA FoodData Central.

How much protein is in cashews?

4.9 g of protein per 1 oz, which is 9.9% of the 50 g Daily Value.

What is cashews rich in?

Per serving, cashews is richest in Copper at 70% of the Daily Value, Manganese (24%), Magnesium (17%), Zinc (13%).

Is cashews healthy?

By nutrient density, cashews scores 21 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.