Cashews (raw)
Higher in carbs than most nuts. Soaked and blended, they make creamy vegan sauces.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Cashews for gym-goers
Per 100 g, cashews (raw) provides 553 kcal, 18.2 g protein, 30.2 g carbohydrate (3.3 g fiber, 5.9 g sugars) and 43.9 g fat (7.8 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz (~18 cashews), about 28 g) comes to roughly 155 kcal and 5.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Cashews
"Raw" cashews have in fact been heat-treated to remove a toxic resin from the shell, and this entry describes those unroasted kernels. They're higher in carbohydrate and lower in fiber than most nuts, and they stand out for iron, zinc and magnesium. The soft, buttery texture blends into creamy sauces.
In a gym diet
Moderate protein, plenty of fat: cashews work like other nuts, as a calorie-dense snack on a bulk or a measured add-on during a cut. Their carb content is relatively high, so macadamias or pecans suit strict keto better. They do supply zinc and magnesium, minerals many active people try to cover through food. Low fiber and an easy chew make it very easy to eat a lot of them quickly.
Preparation and cooking
Soak raw cashews in water for two to four hours, or in boiling water for 15 minutes, then blend into a smooth cream for sauces, dressings or dairy-free desserts. Soaking adds water weight, so weigh and log them dry. Ten minutes of dry-roasting in the oven brings out their sweetness without changing the numbers much. Oil-roasted salted cashews carry extra fat and sodium.
Buying and storage
Pick whole, pale kernels with no dark spots or stale smell, and make sure roasted mixes aren't coated in sugar, honey or added oil. Store them airtight somewhere cool, or in the fridge to keep them longer.
Things to watch
Cashew allergy is a common tree nut allergy and can be severe. Truly raw cashews still in the shell aren't safe to eat, so buy only kernels sold as food. Measure portions, because they're easy to overeat.
Meal ideas
- Cashew chicken stir-fry with peppers, broccoli, ginger and jasmine rice.
- Vegan pasta sauce: blended soaked cashews, nutritional yeast, garlic and lemon.
- Afternoon snack: 28 g cashews with a protein yogurt and fresh mango.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (70%), Zinc (53%), and Iron (37%).
Good source (10–19% DV per 100 g): Potassium (14%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 3.3 g | #11 of 16 |
| Protein per 100 g | 18.2 g | #10 of 16 |
| Fiber per 100 g | 3.3 g | #16 of 16 |
| Lowest calories per 100 g | 553 kcal | #3 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
→Flaxseed (ground)
534 kcal · P 18.3 · C 28.9 · F 42.2
→Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
→Pistachios (raw, shelled)
560 kcal · P 20.2 · C 27.2 · F 45.3
→Almonds (raw)
579 kcal · P 21.2 · C 21.6 · F 49.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in cashews?
Cashews (raw) has about 553 kcal per 100 g, or roughly 155 kcal per 1 oz (~18 cashews) (28 g).
How much protein is in cashews?
About 18.2 g of protein per 100 g and 5.1 g per 1 oz (~18 cashews). That works out to 3.3 g per 100 kcal, so it's not primarily a protein source.
Is cashews good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are raw cashews really raw?
No. Cashews labeled raw have been steamed or roasted in the shell to remove urushiol, an irritant related to the compound in poison ivy. They're called raw only because they aren't roasted again after shelling. They're perfectly safe to eat as sold.
Can you use cashews to replace cream?
Yes. Soaked and blended, cashews make a thick, neutral cream for soups, curries and pasta sauces. Compared with dairy cream it offers some protein, iron and magnesium, with similar calorie density. Thin it with water or stock to control how many calories go in.
Nutrition Facts
* The % Daily Value 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 approximate.