Nuts, cashew nuts, raw
FDC 170162oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 53 · -12 vs Nuts & seeds medianRaw cashews score 53 of 100, Fair band, ranking 43 of 60 in Nuts & Seeds, below the category's median of 65. Magnesium is the standout figure at 70% of the Daily Value, with iron at 37%, protein at 36% and potassium adding a further 14%.
Eaten straight from the bag, tossed into stir-fries or blended into cashew cream and butter, cashews are one of the more versatile snacking nuts. An ounce, 28 g, is the usual portion given how energy dense they are at 553 calories per 100 g, and the brief notes 7.8 g of saturated fat per 100 g as a limit worth minding if nuts are a daily habit. Roasted European chestnuts, black walnuts or dried butternuts all score higher in this category.
See how this score is calculated, build a plate around nuts, cashew nuts, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 553 kcal | 28% |
| Total fat | 44 g | 56% |
| Saturated fat | 7.8 g | 39% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 30 g | 11% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 5.9 g | |
| Protein | 18 g | 36% |
| Potassium | 660 mg | 14% |
| Calcium | 37 mg | 3% |
| Iron | 6.7 mg | 37% |
| Magnesium | 292 mg | 70% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.9 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | 8% |
| Total fat | 12 g | 16% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 8.5 g | 3% |
| Dietary fiber | 0.92 g | 3% |
| Sugars | 1.7 g | |
| Protein | 5.1 g | 10% |
| Potassium | 185 mg | 4% |
| Calcium | 10 mg | 1% |
| Iron | 1.9 mg | 10% |
| Magnesium | 82 mg | 19% |
| Vitamin C | 0.14 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170162Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, chestnuts, european, roastedDensity 54 vs 53Nuts, walnuts, black, driedDensity 54 vs 53Nuts, butternuts, driedDensity 55 vs 53Original analysis by NutriVerdict
In the kitchen and how to use it
Raw cashews have a mild, slightly sweet flavor and a dense, slightly waxy texture that turns creamy when blended or soaked. Eaten straight as a snack, they also go into stir-fries, curries, and trail mixes, or get blended into cashew cream, dairy-free sauces, and vegan cheese substitutes. Roasting brings out a deeper, nuttier flavor, while a quick soak in water softens them for smooth blending into dressings or dips. Chopped, they add crunch to rice dishes and salads.
Store raw cashews in an airtight container in a cool, dark place, or refrigerate or freeze them to slow the natural fats from turning rancid, since they are higher in fat than many other nuts at 43.8 grams per 100 grams. That same 100-gram amount provides 553 calories, 18.2 grams of protein, and stands out for minerals: 70% of the daily magnesium value and 37% of the daily iron value, both notably high for a plant food. A small handful, roughly the size of a 28-gram serving, works well as a portion-controlled snack or a topping for grain bowls given the calorie density.
Frequently asked questions about nuts, cashew nuts
How many calories are in raw cashews?
Raw cashews have 553 calories per 100 grams, so portions are best measured by the handful.
Are cashews a good source of magnesium?
Yes, raw cashews provide 70% of the daily magnesium value per 100 grams, the highest nutrient share in their profile.
How should raw cashews be stored?
Store them in an airtight container in a cool, dark place, or refrigerate or freeze them to keep their fats from turning rancid.