How Many Calories Do Cashews Have?

Cashews have a soft texture and a sweet taste to them as well as their mildly sweet taste and pleasant crunch ...

Cashews have a soft texture and a sweet taste to them as well as their mildly sweet taste and pleasant crunch complement a wide range of dishes and culinary uses. They are a good source of healthy fats and include vital minerals and antioxidants.

Cashews can be consumed on their own, mixed with other nuts and dried fruit¹, roasted, as cashew milk, and mixed with different products. If consumed carefully and in balance, cashews can be a nutritious supplement to your diet.

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Calories in Cashews

All nuts offer incredible health benefits, packed with minerals, protein, fiber, healthy fats, including a decent amount of carbs. Like all nuts, dry-roasted cashews² are high in calories³ with 157 calories in one ounce (28 grams). One ounce of unroasted and unsalted cashews provide you with the following: 

  • Calories: 157
  • Protein: 5 grams
  • Fat: 12 grams
  • Sodium: 3.4mg
  • Carbohydrates: 8.6g
  • Fiber: 0.9g
  • Sugars: 1.7g

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Roasted cashews may contain higher calories per gram in contrast to raw cashews due to the oil used in the roasting process. However, raw cashews can be dangerous to consume because they contain a chemical called urushiol⁴ which is poisonous, and if people come in contact with it, it can trigger a reaction. 

A decent amount of cashews can provide many health advantages however if you overdo it, it can add enough extra calories to promote weight gain, therefore, reversing the benefits. 

According to the National Academies of Sciences⁵, fats should only account for 20 to 35 percent of total daily calories. Since cashews are a high-protein snack, they will help you maintain your protein consumption and fill you up and, as a result, they will keep your junk food cravings at bay.  

Cashews are high in healthy unsaturated fats which do not contain any cholesterol, the kind of fat that has been linked to a decreased risk of heart diseases and premature death. In addition, monounsaturated and polyunsaturated fats make for the remainder of the fat in cashews, both of which aid in the reduction of low-density lipoproteins, also known as bad cholesterol. Monounsaturated fats can also help improve and boost high-density lipoprotein levels. They are beneficial since they transport harmful fat to the liver which gets processed and removed.

Why Are They So Popular?

Cashews are quite popular due to their delicious sweet taste and many health benefits. It is one of the most popular tree nuts and can be consumed as a snack of its own, or used as an ingredient in a range of dishes. They can be consumed in trail mixes with other nuts such as almonds⁶, pistachios⁷, peanuts⁸ and more, including dried fruits⁹ as well.

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They benefit your body, support the immune system, your heart, and nerves including your nails and hair, due to the vitamin B they contain. They are beneficial to your diet and if taken carefully, can even aid in weight loss. In addition, the vitamin B included in cashews can aid with fatigue, concentrating issues, as well as, strengthen the immune and neurological system. 

Besides vitamin B, they also contain vitamin E and vitamin K, both of which are essential for the bones.

How Much You Need

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A modest handful of nuts every day, or around 20-25 grams of cashews, is generally advised and considered healthful. Don’t consume a dozen of nuts at a time without keeping note of how much you are taking since it can result in weight gain due to its high calories. Instead of adding cashews on top of your regular diet, include those calories in your usual one.

Health Benefits of Cashews

Cashews have a long list of health advantages. Like most nuts, they will benefit and improve your overall health since they are high in protein, contain antioxidants like polyphenols, as well as healthy fats. Some important benefits that come from cashew consumption include:

Improve heart health

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People who consume a diet rich in nuts, such as cashews, have a lower risk of heart diseases¹⁰ because they are a good source of fiber and provide a decent amount of protein. The right amount of magnesium intake helps to minimize the risk of ischemic heart disease, which happens when the heart doesn’t get enough blood. 

Help with weight control

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Although nuts are high in calories, consuming the appropriate quantity of them on a regular basis can help you manage and lose weight. They are a rich source of protein, which is important for weight loss. Cashews also contain magnesium, which is necessary for fat and carbohydrates metabolism regulation. 

They will also help you manage and lose weight by substituting unhealthy components in your meals. Cashews contain good and healthy fats which promote the growth of good cholesterol while lowering bad cholesterol. They provide a lot of energy which keeps you full for a long period of time and as a result, eating a few cashews every day can help with weight management.

Reduce the risk of gallstones

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Gallstones are crystalline lumps that will form inside of your gallbladder and cause pain however, they can be prevented by consuming cashews. According to a study¹¹ that included 80,178 women, those who consumed cashews once a week were 25 percent less likely to develop gallstones.

A study¹² published in the American Journal of Clinical Nutrition, also says that regular nut consumption is linked to a lower risk of gallbladder issues.

Help strengthen bones

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In order to have strong and healthy bones, we need a lot of minerals and cashew nuts can provide them. Cashews have a high phosphorus value, which means that adding them to your diet can significantly enhance the health of your bones. Magnesium in cashews aid in the absorption of calcium onto the bone, which is vital for bone development. They aid the body in keeping a healthy bone structure by promoting the healing of enzymes that are needed to have a strong bone structure.

To Sum Up

Cashew nuts are a popular snack in South and Southeast Asia cuisine, and a key ingredient in a range of southern Indian chicken and vegetarian dishes. They should be a part of everyone’s diet since the correct amount of them can make a huge difference in your health due to the several health advantages and crucial nutrients they provide. 

Next time you are looking for a snack or a salad topping turn to cashews, instead of high-fat choices, for a healthy and well-balanced diet.


  1. https://sg.wholesale.trustana.com/products/three-squirrels-wholesale-mixed-nuts-gift-set-moq-9-units-1-carton?_pos=5&_sid=9f9536b4b&_ss=r&variant=40802169454774
  2. https://sg.wholesale.trustana.com/products/three-squirrels-charcoal-roasted-cashew-large-size-package-moq-20-units?_pos=3&_sid=9f9536b4b&_ss=r
  3. https://www.medicalnewstoday.com/articles/309369#nutrition
  4. https://www.healthline.com/nutrition/are-cashews-poisonous
  5. https://www.nationalacademies.org/news/2002/09/report-offers-new-eating-and-physical-activity-targets-to-reduce-chronic-disease-risk
  6. https://sg.wholesale.trustana.com/products/three-squirrels-almond-medium-size-package-moq-20-units?_pos=1&_sid=28d2647c9&_ss=r
  7. https://sg.wholesale.trustana.com/products/three-squirrels-pistachio-large-size-package-moq-20-units?_pos=2&_sid=27c6e5e49&_ss=r
  8. https://sg.wholesale.trustana.com/products/three-squirrels-peanut-medium-size-package-moq-20-units?_pos=1&_sid=ad33b903a&_ss=r
  9. https://sg.wholesale.trustana.com/products/wholesale-snacks-three-squirrels-dried-fruit-and-nuts-sample?_pos=1&_sid=f5fc97d52&_ss=r
  10. https://www.medicalnewstoday.com/articles/309369#benefits
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
  12. https://academic.oup.com/ajcn/article/80/1/76/4690298

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