Nuts & Seeds
Cashews nutrition facts
A 1 RACC (30 g) serving of cashews provides 169 calories, 5 g protein, 11 g carbohydrate, and 12 g fat — about 12% of its calories from protein, 26% from carbohydrate, and 62% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 RACC (30 g) | Per 100 g |
|---|---|---|
| Calories | 169 | 565 |
| Protein | 5 g | 17 g |
| Total carbohydrate | 11 g | 36 g |
| Total fat | 12 g | 39 g |
Vitamins & minerals
Per serving (30 g)
- Magnesium
- 75.2 mg
- Phosphorus
- 160 mg
- Zinc
- 1.52 mg
- Copper
- 0.67 mg
- Manganese
- 0.58 mg
- Selenium
- 6.20 mcg
Photo by Kischmisch on Unsplash
Selecting, storing & prepping cashews
- Selecting
- Cashews should look uniformly pale and smell mild — a sharp smell is a sign of rancidity.
- Storing
- Sealed and unopened, cashews keep about a year in the pantry. Once opened, refrigerating extends freshness to 4–6 months, freezing to 6–12 months.
- Prepping
- Cashews can scorch faster than firmer nuts when toasting, so watch them closely over lower heat.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 RACC (30 g), cashews is an excellent source of Copper and Manganese and a good source of Magnesium, Zinc, Phosphorus, Selenium, Protein, and Iron.
% of the FDA Daily Value per 1 RACC (30 g) serving.
Key metrics
Nutrient density
Per 100 kcal, cashews delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More iron than 97% of foods · 79% of nuts & seeds
- More magnesium than 96% of foods
- More potassium than 94% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to cashews by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like cashews are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in cashews?
- A 1 RACC (30 g) serving of cashews has about 169 calories. Per 100 g, it has 565 calories — a very high calorie density.
- How much protein is in cashews?
- Cashews provides about 5 g of protein per 1 RACC (30 g) serving, which is 10% of the Daily Value — a good source.
- What are the macros in cashews?
- Per serving, cashews has roughly 5 g protein, 11 g carbohydrate, and 12 g fat. By calories, that is 12% protein, 26% carbohydrate, and 62% fat.
- Is cashews high in protein?
- Cashews has a protein density of about 3.1 g per 100 kcal, and 12% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in cashews?
- Per 1 RACC (30 g), cashews is a notable source of Copper, Manganese, Magnesium, Zinc, Phosphorus, and Selenium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of cashews?
- Per 1 RACC (30 g), cashews has 169 calories, 5 g protein, 11 g carbohydrate, and 12 g fat, plus notable amounts of Copper, Manganese, Magnesium, Zinc, Phosphorus, and Selenium. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2515374 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Cashews Nutrition Facts.” https://nutrifactshub.com/foods/cashews