In short: 100 g of cashews contains 553 calories, 18 g of protein, 30 g of carbohydrate and 44 g of fat. A oz (28 g) portion has about 157 calories and 5.2 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Calories | 553 kcal | 157 kcal |
| Protein | 18 g | 5.2 g |
| Total fat | 44 g | 12 g |
| Saturated fat | 7.8 g | 2.2 g |
| Monounsaturated fat | 24 g | 6.7 g |
| Polyunsaturated fat | 7.8 g | 2.2 g |
| Carbohydrate | 30 g | 8.6 g |
| Dietary fiber | 3.3 g | 0.94 g |
| Total sugars | 5.9 g | 1.7 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 12 mg | 3.4 mg |
It is a good source of protein, at 18 g per 100 g.
It contributes 3.3 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 12 mg per 100 g.
The standout micronutrient is magnesium, at 70% of the daily value per 100 g — magnesium is involved in muscle and nerve function.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Potassium | 660 mg | 187 mg |
| Calcium | 37 mg | 10 mg |
| Iron | 6.7 mg | 1.9 mg |
| Magnesium | 292 mg | 83 mg |
| Zinc | 5.8 mg | 1.6 mg |
| Selenium | 20 µg | 5.6 µg |
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0.5 mg | 0.14 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.9 mg | 0.26 mg |
| Vitamin K | 34 µg | 9.7 µg |
| Thiamin | 0.42 mg | 0.12 mg |
| Riboflavin | 0.06 mg | 0.02 mg |
| Niacin | 1.1 mg | 0.3 mg |
| Vitamin B-6 | 0.42 mg | 0.12 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 25 µg | 7.1 µg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 70th out of 109 foods in this reference. Within nuts, seeds and oils, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Pumpkin Seeds | 30 g | 574 kcal |
| Peanuts | 26 g | 567 kcal |
| Peanut Butter | 22 g | 598 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 170162, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Nuts, cashew nuts, raw.