Cashew nutrition: calories, carbs, GI, protein, fiber, fats
Nuts, cashew nuts, raw
*all the values are displayed for the amount of 100 grams
Medically reviewed by Jack Yacoubian
What Do 553 Calories or 100 Grams of Cashews Look Like?
In the picture below, you can observe the visual representation of 100 grams or 553 calories of cashews. According to our calculations, approximately 72 cashews make up 100 grams or 553 calories. This implies that each cashew weighs around 1.4 grams and contributes about 7.7 calories.
A standard serving of cashews is about 28.35 grams, containing 157 calories accordingly.
It's important to note that the calorie count may vary based on factors such as weight, size, and whether the cashews are consumed raw or roasted. Roasted nuts often contain unhealthy oils and sugar, adding additional calories that offer minimal nutritional value.
Education: Nutrition & Microbiology at YSU
Last updated: October 31, 2023
Medically reviewed by Jack Yacoubian
Important nutritional characteristics for Cashew
|
Glycemic index ⓘ
Source: Check out our full article on Cashew glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
|
25 (low) |
| Glycemic load | 2 (low) |
| Calories ⓘ Calories per 100-gram serving | 553 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 26.89 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 8.9 (acidic) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 265mg |
Fats ⓘHigher in Fats content than 96% of foods
Calories ⓘHigher in Calories content than 96% of foods
Iron ⓘHigher in Iron content than 92% of foods
Potassium ⓘHigher in Potassium content than 91% of foods
Magnesium ⓘHigher in Magnesium content than 91% of foods
Cashew calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 553 | |
| Calories in 1 oz | 157 | 28.35 g |
Cashew Glycemic index (GI)
Source:
Check out our full article on Cashew glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
Cashew Glycemic load (GL)
Mineral coverage chart
Calcium:
37 mg of 1,000 mg
4%
Iron:
6.68 mg of 8 mg
84%
Magnesium:
292 mg of 420 mg
70%
Phosphorus:
593 mg of 700 mg
85%
Potassium:
660 mg of 3,400 mg
19%
Sodium:
12 mg of 2,300 mg
1%
Zinc:
5.78 mg of 11 mg
53%
Copper:
2.195 mg of 1 mg
244%
Manganese:
1.655 mg of 2 mg
72%
Selenium:
19.9 µg of 55 µg
36%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
6.68 mg
TOP 8%
Phosphorus
593 mg
TOP 9%
Potassium
660 mg
TOP 9%
Magnesium
292 mg
TOP 9%
Copper
2.195 mg
TOP 15%
Zinc
5.78 mg
TOP 15%
Manganese
1.655 mg
TOP 29%
Calcium
37 mg
TOP 39%
Selenium
19.9 µg
TOP 47%
Sodium
12 mg
TOP 84%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.9 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0.5 mg of 90 mg
1%
Vitamin B1:
0.423 mg of 1 mg
35%
Vitamin B2:
0.058 mg of 1 mg
4%
Vitamin B3:
1.062 mg of 16 mg
7%
Vitamin B5:
0.864 mg of 5 mg
17%
Vitamin B6:
0.417 mg of 1 mg
32%
Folate:
25 µg of 400 µg
6%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
34.1 µg of 120 µg
28%
Vitamin chart - relative view
Vitamin B1
0.423 mg
TOP 20%
Vitamin B6
0.417 mg
TOP 30%
Vitamin B5
0.864 mg
TOP 39%
Folate
25 µg
TOP 45%
Vitamin K
34.1 µg
TOP 45%
Vitamin C
0.5 mg
TOP 47%
Vitamin E
0.9 mg
TOP 48%
Vitamin B3
1.062 mg
TOP 68%
Vitamin B2
0.058 mg
TOP 79%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 36%
18.22 g of 50 g
36%
Fats:
Daily Value: 67%
43.85 g of 65 g
67%
Carbs:
Daily Value: 10%
30.19 g of 300 g
10%
Water:
Daily Value: 0%
5.2 g of 2,000 g
0%
Other:
2.54 g
Protein quality breakdown
Tryptophan:
287 mg of 280 mg
103%
Threonine:
688 mg of 1,050 mg
66%
Isoleucine:
789 mg of 1,400 mg
56%
Leucine:
1472 mg of 2,730 mg
54%
Lysine:
928 mg of 2,100 mg
44%
Methionine:
362 mg of 1,050 mg
34%
Phenylalanine:
951 mg of 1,750 mg
54%
Valine:
1094 mg of 1,820 mg
60%
Histidine:
456 mg of 700 mg
65%
Fat type information
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Carbohydrate type breakdown
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Cashew
Sugar:
5.91 g
Fiber:
3.3 g
Other:
20.98 g
All nutrients for Cashew per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 553kcal | 28% | 4% |
11.8 times more than Orange
|
| Protein | 18.22g | 43% | 29% |
6.5 times more than Broccoli
|
| Fats | 43.85g | 67% | 4% |
1.3 times more than Cheddar Cheese
|
| Vitamin C | 0.5mg | 1% | 47% |
106 times less than Lemon
|
| Net carbs | 26.89g | N/A | 27% |
2 times less than Chocolate
|
| Carbs | 30.19g | 10% | 27% |
1.1 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 6.68mg | 84% | 8% |
2.6 times more than Beef broiled
|
| Calcium | 37mg | 4% | 39% |
3.4 times less than Milk
|
| Potassium | 660mg | 19% | 9% |
4.5 times more than Cucumber
|
| Magnesium | 292mg | 70% | 9% |
2.1 times more than Almond
|
| Sugar | 5.91g | N/A | 46% |
1.5 times less than Coca-Cola
|
| Fiber | 3.3g | 13% | 25% |
1.4 times more than Orange
|
| Copper | 2.2mg | 244% | 15% |
15.5 times more than Shiitake
|
| Zinc | 5.78mg | 53% | 15% |
1.1 times less than Beef broiled
|
| Starch | 23.49g | 10% | 90% |
1.5 times more than Potato
|
| Phosphorus | 593mg | 85% | 9% |
3.3 times more than Chicken meat
|
| Sodium | 12mg | 1% | 84% |
40.8 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.9mg | 6% | 48% |
1.6 times less than Kiwifruit
|
| Selenium | 19.9µg | 36% | 47% | |
| Manganese | 1.66mg | 72% | 29% | |
| Vitamin B1 | 0.42mg | 35% | 20% |
1.6 times more than Pea raw
|
| Vitamin B2 | 0.06mg | 4% | 79% |
2.2 times less than Avocado
|
| Vitamin B3 | 1.06mg | 7% | 68% |
9 times less than Turkey meat
|
| Vitamin B5 | 0.86mg | 17% | 39% |
1.3 times less than Sunflower seed
|
| Vitamin B6 | 0.42mg | 32% | 30% |
3.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 34.1µg | 28% | 45% |
3 times less than Broccoli
|
| Folate | 25µg | 6% | 45% |
2.4 times less than Brussels sprout
|
| Saturated Fat | 7.78g | 39% | 16% |
1.3 times more than Beef broiled
|
| Monounsaturated Fat | 23.8g | N/A | 10% |
2.4 times more than Avocado
|
| Polyunsaturated fat | 7.85g | N/A | 13% |
6 times less than Walnut
|
| Tryptophan | 0.29mg | 0% | 51% |
1.1 times less than Chicken meat
|
| Threonine | 0.69mg | 0% | 69% |
Equal to Beef broiled
|
| Isoleucine | 0.79mg | 0% | 67% |
1.2 times less than Salmon raw
|
| Leucine | 1.47mg | 0% | 66% |
1.7 times less than Tuna Bluefin
|
| Lysine | 0.93mg | 0% | 72% |
2.1 times more than Tofu
|
| Methionine | 0.36mg | 0% | 70% |
3.8 times more than Quinoa
|
| Phenylalanine | 0.95mg | 0% | 56% |
1.4 times more than Egg
|
| Valine | 1.09mg | 0% | 59% |
1.9 times less than Soybean raw
|
| Histidine | 0.46mg | 0% | 70% |
1.6 times less than Turkey meat
|
| Fructose | 0.05g | 0% | 93% |
118 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 553
% Daily Value*
68%
Total Fat
44g
36%
Saturated Fat 8g
0%
Cholesterol 0mg
1%
Sodium 12mg
10%
Total Carbohydrate
30g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0%
Calcium
37mg
4%
Iron
7mg
88%
Potassium
660mg
19%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Cashew nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.