Cashew nut is a kidney-shaped tree nut native to Brazil and now widely cultivated across tropical regions, eaten raw, roasted, or blended into nut butters and dairy-free creams. Per 100 g, raw cashews provide 573 kcal, 18 g of protein, 48.2 g of fat, 22.9 g of carbohydrates and 3.3 g of dietary fibre, with 5.9 g coming from sugars. They are a notable source of potassium (660 mg per 100 g), magnesium (270 mg per 100 g) and phosphorus (560 mg per 100 g), alongside 61 mg of choline and 34.1 mcg of vitamin K per 100 g. No glycemic index value is available for raw cashews. Suitable for vegan, vegetarian, pescatarian, gluten-free and dairy-free dietary patterns.
How many calories in cashew nuts?
Raw cashew nuts contain 573 kcal per 100 g. A typical 30 g handful comes to roughly 172 kcal.
How much magnesium is in cashew nuts?
Cashew nuts contain 270 mg of magnesium per 100 g, making them one of the more magnesium-dense nuts available. A 30 g serving contributes around 81 mg.
Are cashew nuts vegan-friendly?
Yes, cashew nuts are entirely plant-based and appear on the vegan and dairy-free diets list. They are also commonly used as a base for vegan cheeses and cream sauces.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 573 kcal |
| Protein | 18.0 g |
| Fat | 48.2 g |
| Carbs | 22.9 g |
| Sugars | 5.9 g |
| Fiber | 3.3 g |
| Starch | 17.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 7.8 g |
| Monounsaturated | 23.8 g |
| Polyunsaturated | 7.8 g |
| Trans | 0 g |
| Omega-3 | 0.070 g |
| Omega-6 | 7.5 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 37.0 mg |
| Iron | 6.2 mg |
| Magnesium | 270 mg |
| Phosphorus | 560 mg |
| Potassium | 660 mg |
| Sodium | 12.0 mg |
| Zinc | 5.8 mg |
| Copper | 2.1 mg |
| Manganese | 1.7 mg |
| Selenium | 19.9 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.90 mg |
| Vitamin K | 34.1 mcg |
| Thiamin (B1) | 0.44 mg |
| Riboflavin (B2) | 0.14 mg |
| Niacin (B3) | 1.1 mg |
| Pantothenic acid (B5) | 0.86 mg |
| Vitamin B6 | 0.42 mg |
| Folate (B9) | 25.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 61.0 mg |
Other cooking states of Cashew nut
Cooked cashew nut (581 kcal).
