Nutrition for Cashews
Calories, Protein, Vitamins and More
Cashews Nutrition Summary
One ounce of cashews (28.4 grams) contains 157 calories and 5.2 grams of protein. Cashews consists of 5% water, 30% carbohydrates, 18% protein, and 44% fat.Cashews are an excellent source of a few nutrients, including magnesium and potassium. It also contains significant amounts of protein, calcium, iron, phosphorus, selenium, copper, manganese and zinc.
In one ounce of cashews:
- Calories: 157
- Protein: 5.2 g
- Sugar: 1.7 g
- Dietary fiber: 0.9 g
- Fat: 12.4 g, (Saturated: 2.2 g)
- Sodium: 3.4 mg
See the Cashews Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, cashew nuts, raw.
Calories in Cashews
Cashews have 157 calories per ounce or 554 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.67% of calories in cashews are from fat, 21% of calories are from carbohydrates and 13% of calories are from protein.
Calories from Carbs
About 21% the calories in cashews are from carbohydrates.
The carbs in cashews are mostly in the form of dietary fiber, sugar and starch (10%, 18% and 72%). An excellent high-fiber food, a single ounce of cashews contains 4% of recommended daily values or 0.9 grams of dietary fiber.
- Dietary fiber: 0.9 g
- Sugar: 1.7 g
- Starch: 6.7 g
Calories from Fat
The majority, or 67% of the calories in Cashews are from fat. Cashews are high in total fat, with 12.4 grams or 19% of recommended daily values per ounce. Most of the fat in cashews are healthier unsaturated fats.
Cashews are cholesterol free and trans-fat free.
Cashews are cholesterol free and trans-fat free.
- Total fat: 12.4 g
- Saturated fat: 2.2 g
- Monounsaturated fat: 6.7 g
- Polyunsaturated fat: 2.2 g
Omega-6 in Cashews
A good source of omega-6 fatty acids, every ounce of cashews contain a total of 2.3 grams of omega-6. In addition, a large portion of the omega-6 in cashews come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- other omega 6: 0.08 g
- linoleic acid: 2.21 g
Calories Similar to Cashews
Some other nuts or seeds with similar calories to cashews by weight:- Hemp Seeds: same
- Raw Pumpkin Seeds: +2 calories
- Sesame Seeds: +3 calories
- Flaxseeds: -5 calories
Protein in Cashews
An excellent source of protein, a single ounce of Cashews contains 10% of recommended daily values or 5.2 grams of protein. In addition, cashews are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 5.17 g
- Tryptophan: 0.08 g
- Threonine: 0.2 g
- Isoleucine: 0.22 g
- Leucine: 0.42 g
- Lysine: 0.26 g
- Methionine: 0.1 g
- Phenylalanine: 0.27 g
- Valine: 0.31 g
- Histidine: 0.13 g
Protein Similar to Cashews
Some other nuts or seeds with similar amounts of protein to cashews by weight:- Flaxseeds: same
- Pumpkin Seeds: +0.1 grams
- Cashew Butter: -0.2 grams
- Sunflower Seeds: -0.3 grams
Vitamins and Minerals in Cashews
An good source of nutrients, cashews contain abundant amounts of magnesium and potassium. In fact, a single ounce of cashews contains 27% of recommended daily values or 82.8 milligrams of magnesium.Vitamins in cashews (1 oz):
- Thiamin: 0.1 mg
- Riboflavin: < 0.1 mg
- Niacin: 0.3 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 0.1 mg
- Vitamin e: 0.3 mg
- Folate: 7.1 ug
- Vitamin k: 9.7 ug
- Calcium: 10.5 mg
- Potassium: 187.1 mg
- Iron: 1.9 mg
- Magnesium: 82.8 mg
- Zinc: 1.6 mg
- Selenium: 5.6 ug
- Phosphorus: 168.1 mg
- Copper: 0.6 mg
- Manganese: 0.5 mg
Similar to Cashews for Magnesium
Here are some other nuts or seeds with similarly abundant amounts of magnesium to cashews:- Pili Nut: +2.8 MG
- Almond Butter: -3.7 MG
- Hedge Mustard Seeds: +6.2 MG
- Almonds: -6.2 MG
Flavonoids and Carotenoids in Cashews [3]
Cashews contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one ounce of cashews:
- lutein + zeaxanthin: 6 ug
Cashews Nutrition Chart
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