Cashews Macros: Complete Nutrition Facts & Calories

Cashews are one of the creamiest, most versatile nuts—perfect for snacking, cooking, or making dairy-free alternatives. But they’re also nutritionally unique compared to other nuts, with significantly more carbs and less fat.

Understanding cashew macros is crucial whether you’re tracking for weight loss, building muscle, or following a specific diet plan. A small serving size difference can mean an extra 100+ calories and several grams of carbs you didn’t account for.

This guide breaks down cashew macros by weight, count, and preparation method so you can enjoy cashews while staying on track with your nutrition goals.

Related: Learn more about what macros are and how they impact your diet.

Cashews Macros: Quick Reference

Here’s what you need to know at a glance for whole raw cashews.

By Weight

Serving	Calories	Protein	Carbs	Fat	Fiber
100g	553	18g	30g	44g	3.3g
1 oz (28g)	157	5g	9g	12g	0.9g
1/4 cup (34g)	189	6g	10g	15g	1.1g
1/2 cup (68g)	378	12g	20g	30g	2.2g

By Count

Count	Weight	Calories	Protein	Carbs	Fat
1 cashew	1.5g	8	0.28g	0.5g	0.65g
5 cashews	7.5g	40	1.4g	2.3g	3.3g
10 cashews	15g	90	2.8g	5g	7g
15 cashews	22.5g	125	4g	7g	10g
18 cashews	28g	157	5g	9g	12g
30 cashews	45g	250	8g	14g	20g

Key insight: The standard serving of 18 cashews equals about 1 ounce (28g). This is the reference point on most nutrition labels.

Cashews vs Other Nuts: Macro Comparison

Cashews stand out nutritionally from other popular nuts. Here’s how they compare per 1 oz (28g):

Nut	Calories	Protein	Carbs	Net Carbs	Fat
Cashews	157	5g	9g	8.1g	12g
Almonds	164	6g	6g	2.5g	14g
Walnuts	185	4g	4g	2g	18g
Pecans	196	3g	4g	1g	20g
Pistachios	159	6g	8g	5g	13g
Macadamias	204	2g	4g	2g	21g
Peanuts	161	7g	5g	3g	14g

What makes cashews different:

• Highest carbs among common nuts (9g vs 4-6g average)
• Lower fat than most nuts (12g vs 14-21g average)
• Creamier texture due to lower fiber and higher starch content
• Sweeter taste from natural sugars
• Less keto-friendly with 8.1g net carbs

This unique macro profile makes cashews better for moderate-carb diets and less ideal for strict keto or very low-carb plans.

Why Counting Cashews Matters

Cashews are deceptively easy to overeat. Their buttery texture and mild sweetness make mindless snacking dangerous for your macros.

The “Handful” Problem

What You Think	Actual Amount	Calories	Carbs
Small handful	~12 cashews	105	6g
Medium handful	~20 cashews	175	10g
Large handful	~35 cashews	305	18g
”A few handfuls”	~70 cashews	610	35g

Three casual handfuls while watching TV can add 600+ calories and 35g carbs—the equivalent of several slices of bread.

The Best Way to Track Cashews

Option 1: Count them

• Most accurate for whole cashews
• 18 cashews = 1 oz = 157 calories
• Count them out and put the container away

Option 2: Weigh them

• Best for halves, pieces, or cashew butter
• 28g = 157 calories
• Use a food scale for precision

Option 3: Pre-portion

• Measure once, grab portions later
• Divide bulk cashews into 1 oz portions
• Use small containers or bags

Pro tip: Cashews are smaller and lighter than almonds, so a “handful” contains more nuts and more calories than you’d expect.

Roasted vs Raw Cashews: Macro Differences

The type of cashew you choose affects the nutrition profile.

Dry Roasted Cashews (Unsalted)

Per 1 oz (28g):

• Calories: 163 (+6 vs raw)
• Protein: 4g (-1g)
• Carbs: 9g (same)
• Fat: 13g (+1g)
• Fiber: 1g (+0.1g)

Why the difference: Roasting concentrates nutrients by removing moisture, slightly increasing fat content. The changes are minimal.

Oil Roasted Cashews

Per 1 oz (28g):

• Calories: 170 (+13 vs raw)
• Protein: 5g (same)
• Carbs: 8g (-1g)
• Fat: 14g (+2g)
• Fiber: 1g (+0.1g)

Why the difference: Added roasting oil (usually peanut or vegetable oil) increases fat and calories by 10-15 per serving.

Salted vs Unsalted

Salt doesn’t affect macros (zero calories), but it significantly impacts sodium:

• Unsalted: 3mg sodium per oz
• Lightly salted: 90-120mg per oz
• Salted: 180-220mg per oz

If you’re tracking sodium or managing blood pressure, choose unsalted varieties.

Which Type Is Best?

For tracking macros: Raw or dry-roasted are nearly identical. Oil-roasted adds minor extra calories.

For taste: Roasted cashews have deeper, nuttier flavor. Raw cashews taste milder and slightly sweet.

For cooking: Raw cashews are best for cashew cream, vegan cheese, or soaking applications.

Cashew Butter Macros

Cashew butter is a creamy, spreadable alternative to peanut or almond butter. Here’s how it compares:

Cashew Butter (100% cashews)

Per 2 tbsp (32g):

• Calories: 190
• Protein: 6g
• Carbs: 9g
• Fat: 16g
• Fiber: 1g

Cashew Butter vs Other Nut Butters

Butter Type	Calories	Protein	Carbs	Fat
Cashew	190	6g	9g	16g
Peanut	188	8g	7g	16g
Almond	196	7g	6g	18g
Sunflower seed	200	6g	7g	18g

Key differences:

• Cashew butter has more carbs than peanut or almond butter
• Less protein than peanut butter (6g vs 8g)
• Creamier texture requires less oil separation than other nut butters
• Milder flavor works well in sweet and savory recipes

Tracking Cashew Butter Accurately

Nut butters are notoriously easy to undermeasure:

Measuring spoons: Pack 2 tbsp tightly and level off = 32g = 190 calories

Digital scale: Weigh 32g directly on bread or into a bowl (most accurate)

Visual check: 2 tbsp should fill about 1/3 of a standard ice cream scoop

A heaping serving can easily hit 250-300 calories instead of the expected 190.

Cashews for Different Diet Goals

Cashews for Weight Loss

Pros:

• Protein and fat increase satiety
• Portable, convenient snack
• Contains magnesium, which supports metabolism
• Studies show nut eaters have lower BMI on average

Cons:

• Very calorie-dense (157 per oz)
• Easy to overeat
• Higher carbs may not fit aggressive low-carb diets

Best practices:

• Pre-portion 1 oz servings
• Track every cashew (seriously)
• Eat them with meals, not while distracted
• Consider lower-carb nuts like almonds or pecans for better satiety per carb

Cashews for Muscle Building

Pros:

• 5g protein per oz contributes to daily needs
• Healthy fats support hormone production
• Zinc and magnesium aid muscle recovery
• Convenient protein source between meals

Cons:

• Not a high-protein food (only 18g per 100g)
• Fat-to-protein ratio favors fat (12g fat : 5g protein)
• More efficient protein sources exist

Best practices:

• Use cashews as a protein supplement, not primary source
• Pair with higher-protein foods (Greek yogurt, chicken, protein shake)
• Include 1-2 oz daily as part of balanced nutrition
• Choose cashew butter for easy post-workout calories

Cashews for Keto

The reality: Cashews are challenging on strict keto.

• Net carbs: 8.1g per oz (9g total - 0.9g fiber)
• Keto limit: Most keto dieters target 20-30g net carbs per day
• One serving = 27-40% of daily carb budget

Better keto-friendly nuts:

• Pecans: 1g net carbs per oz
• Macadamias: 2g net carbs per oz
• Walnuts: 2g net carbs per oz
• Almonds: 2.5g net carbs per oz

If you must have cashews on keto:

• Limit to 0.5 oz (9 cashews) = 4g net carbs
• Track meticulously
• Reserve for days when you have extra carb room
• Consider them a “treat” rather than a staple

Cashews for Plant-Based Diets

Excellent choice for vegans and vegetarians:

Nutritional benefits:

• Plant protein source (18g per 100g)
• Provides zinc, iron, and magnesium (often low in plant diets)
• Cashew cream replaces dairy cream in recipes
• Cashew “cheese” provides texture and nutrition

How to use:

• Cashew cream: Blend soaked cashews with water for pasta sauce, soup base, or coffee creamer
• Cashew cheese: Process with nutritional yeast and lemon for vegan cheese
• Cashew milk: Blend and strain for dairy-free milk (beware store versions have added sugar)
• Protein boost: Add to smoothies, oatmeal, or salads

Macro tip: When making cashew cream, track the full amount of cashews used, then divide by servings. One cup of cashews = 750+ calories.

Common Cashew Portion Sizes (Restaurant & Packaged)

Pre-packaged and restaurant portions rarely match the standard 1 oz serving:

Trail Mix

Most trail mixes list serving size but combine multiple ingredients:

• 1/4 cup trail mix = ~10-15 cashews + dried fruit + chocolate
• Total: 150-180 calories (cashews = ~100 of those)
• Problem: Hard to separate and track individual components

Solution: Make your own trail mix with pre-portioned ingredients, or skip it and track whole cashews separately.

Cashew Snack Packs

• 100-calorie packs: ~12 cashews (18g)
• 150-calorie packs: ~18 cashews (28g)
• 200-calorie packs: ~24 cashews (38g)

Benefit: Pre-portioned packages prevent overeating. Downside: More expensive per ounce than bulk.

Restaurant Cashews (Bars & Appetizers)

• Bar snack bowl: 2-4 oz (300-600 calories)
• Thai cashew chicken topping: 0.5-1 oz (80-160 calories)
• Salad cashew topping: 0.25-0.5 oz (40-80 calories)

Restaurant rule: Assume the serving is 2-3x larger than you’d portion at home. Track conservatively.

Cashew “Cheese” (Vegan Products)

Store-bought cashew cheese varies widely:

• Kite Hill cashew cream cheese (2 tbsp): 90 calories, 2g protein, 3g carbs, 8g fat
• Treeline cashew cheese (1 oz): 80 calories, 3g protein, 3g carbs, 6g fat

Lower in calories than whole cashews because they’re blended with water and other ingredients, diluting the calorie density.

How Many Cashews Can You Eat on Your Diet?

Here’s how to fit cashews into common macro targets:

1,500 Calorie Diet

• 1 oz (18 cashews) = 10% of daily calories
• Limit: 1-1.5 oz per day
• Strategy: Use as a snack or meal component, not both

2,000 Calorie Diet

• 1 oz (18 cashews) = 8% of daily calories
• Limit: 1.5-2 oz per day
• Strategy: Split between snack and meal topping

2,500 Calorie Diet

• 1 oz (18 cashews) = 6% of daily calories
• Limit: 2-3 oz per day
• Strategy: Freely incorporate as snacks, toppings, or cashew butter

High-Protein Diet (40% protein)

• Cashews contribute: 5g protein per 157 calories
• Protein efficiency: 12.7 calories per gram of protein
• Comparison: Chicken breast = 4.6 cal/g protein (more efficient)
• Strategy: Use cashews for fats/carbs, not as primary protein source

Keto Diet (20g net carbs)

• 1 oz cashews = 40% of daily carb limit
• Realistic amount: 0.5 oz (9 cashews) max
• Strategy: Choose lower-carb nuts or skip entirely

Cashew Nutrition Beyond Macros

While macros are crucial for body composition, cashews offer micronutrients worth noting:

Minerals in Cashews (per 1 oz)

• Magnesium: 83mg (20% DV) - Supports muscle function, sleep, mood
• Zinc: 1.6mg (15% DV) - Immune health, testosterone production
• Iron: 1.9mg (11% DV) - Oxygen transport, energy
• Copper: 0.6mg (31% DV) - Antioxidant function, collagen production

Why it matters:

• Magnesium deficiency is common and linked to poor sleep, anxiety, and muscle cramps
• Zinc supports immune function and hormone balance
• Plant-based eaters often need extra attention to iron and zinc

Antioxidants in Cashews

Cashews contain:

• Vitamin E: Protects cells from oxidative damage
• Phytosterols: May help lower cholesterol
• Polyphenols: Anti-inflammatory compounds

Bottom line: Cashews offer more than just macros—they contribute meaningful micronutrients, especially on plant-based diets.

Cashew Milk: Macros and Store-Bought Traps

Homemade vs store-bought cashew milk have drastically different macros:

Homemade Cashew Milk (Unsweetened)

Recipe: 1 cup cashews + 4 cups water, blended and strained

Per 1 cup serving:

• Calories: ~40
• Protein: 1g
• Carbs: 2g
• Fat: 3g

Why so low? Most of the cashew solids are strained out. You’re drinking primarily cashew-flavored water with some dissolved nutrients.

Store-Bought Cashew Milk (Unsweetened)

Silk Cashew Milk (1 cup):

• Calories: 25
• Protein: <1g
• Carbs: 1g
• Fat: 2g

Why lower than homemade? Even more diluted, plus additives like gums and emulsifiers.

Store-Bought Cashew Milk (Sweetened/Vanilla)

Silk Vanilla Cashew Milk (1 cup):

• Calories: 80
• Protein: <1g
• Carbs: 13g (11g added sugar)
• Fat: 2.5g

The trap: “Cashew milk” sounds healthy, but flavored versions contain more sugar than the cashews themselves.

Tracking rule: Always check the label. Sweetened cashew milk is essentially sugar water with a hint of cashew flavor.

Storage Tips to Prevent Wasted Calories

Cashews have high fat content, making them prone to rancidity:

Best Storage Practices

• Pantry (unopened): 3-4 months in a cool, dark place
• Pantry (opened): 1-2 months in an airtight container
• Refrigerator: 6 months in an airtight container
• Freezer: 12 months in a freezer-safe bag

Signs of rancid cashews:

• Bitter, sour, or paint-like smell
• Oily appearance or coating
• Off taste (discard immediately)

Why it matters: Rancid nuts contain oxidized fats that can cause inflammation and waste your calorie budget without nutritional benefit.

Pre-Portioning for Long-Term Success

Bulk buy and divide:

1. Buy cashews in bulk (cheaper)
2. Immediately portion into 1 oz servings
3. Store in small containers or bags
4. Grab one pre-measured serving when hungry

Benefits:

• Prevents overeating
• Makes tracking effortless
• Reduces decision fatigue
• Saves money vs pre-packaged snacks

Sample Meal Plans with Cashews

Here’s how to work cashews into different daily macro targets:

1,800 Calorie, High Protein (40P/30C/30F)

Target macros: 180g protein | 135g carbs | 60g fat

Breakfast:

• 3 egg omelet with vegetables
• 1 slice whole wheat toast
• Black coffee

Snack:

• 18 cashews (1 oz) - 157 cal, 5g P, 9g C, 12g F
• Apple

Lunch:

• Grilled chicken breast (6 oz)
• Quinoa (1/2 cup)
• Mixed greens with balsamic

Snack:

• Greek yogurt (nonfat, 1 cup)
• Berries

Dinner:

• Salmon (5 oz)
• Roasted Brussels sprouts
• Sweet potato (small)

Cashew role: Mid-morning snack provides healthy fats and satisfies cravings without derailing protein goals.

2,200 Calorie, Moderate Carb (30P/40C/30F)

Target macros: 165g protein | 220g carbs | 73g fat

Breakfast:

• Oatmeal (1 cup) with banana
• 2 tbsp cashew butter - 190 cal, 6g P, 9g C, 16g F
• Protein shake

Lunch:

• Turkey sandwich on whole grain
• Side salad with 12 cashews - 105 cal, 3g P, 6g C, 8g F
• Orange

Dinner:

• Stir-fry with tofu, vegetables, brown rice
• Soy sauce, ginger, garlic

Snack:

• Protein bar
• Carrot sticks

Cashew role: Cashew butter boosts breakfast fats and calories; cashews on salad add crunch and satiety.

2,500 Calorie, Plant-Based (25P/50C/25F)

Target macros: 156g protein | 313g carbs | 69g fat

Breakfast:

• Smoothie: banana, spinach, 1/4 cup cashews, pea protein, oat milk, dates
• Cashews in smoothie: 189 cal, 6g P, 10g C, 15g F

Lunch:

• Buddha bowl: chickpeas, quinoa, roasted vegetables, tahini dressing
• Hummus and pita

Snack:

• 30 cashews - 250 cal, 8g P, 14g C, 20g F
• Dates

Dinner:

• Lentil pasta with cashew cream sauce (1/4 cup cashews blended)
• Steamed broccoli
• Cashew cream: 189 cal, 6g P, 10g C, 15g F

Snack:

• Dark chocolate
• Herbal tea

Cashew role: Primary fat and protein source across multiple meals. Total cashews: ~2 oz (630 calories).

Frequently Asked Questions

How many cashews is too many?

There’s no universal limit, but most people should cap cashews at 2-3 oz (36-54 cashews) per day. Beyond this, you risk:

• Excess calories that crowd out other nutritious foods
• High carb intake (27g+ from cashews alone)
• Digestive discomfort from high fat content
• Micronutrient imbalance (too much copper, manganese)

The real answer depends on your total daily calorie needs and macro distribution. If you’re eating 3,000 calories and training hard, 3 oz of cashews fits easily. On a 1,500-calorie diet, 1 oz is more appropriate.

Do you absorb all the calories in cashews?

Research suggests you may not absorb 100% of calories from whole nuts. Studies on almonds show the body absorbs about 20-30% fewer calories than food labels indicate, likely because:

• Cell walls resist digestion
• Some fat passes through unabsorbed
• Chewing efficiency varies

Similar effects likely apply to cashews, but no definitive studies exist. For tracking purposes, use the label values—any reduced absorption is a bonus, not something to count on.

Are cashews inflammatory or anti-inflammatory?

Cashews are generally anti-inflammatory due to:

• Monounsaturated fats (similar to olive oil)
• Antioxidants like vitamin E and polyphenols
• Magnesium, which reduces inflammatory markers

However, roasted cashews in industrial seed oils (corn, soybean) may introduce inflammatory omega-6 fats. Choose raw or dry-roasted varieties for maximum anti-inflammatory benefit.

Can you eat cashews every day?

Yes, eating cashews daily is safe and potentially beneficial for most people. Daily nut consumption is linked to:

• Lower risk of heart disease
• Better weight management
• Improved cholesterol profiles
• Reduced inflammation

Caveats:

• Allergies: Obviously avoid if allergic
• Kidney stones: High oxalate content may contribute to stones in susceptible individuals (rare)
• Weight gain: Only if eaten in excess beyond calorie needs

Daily 1 oz servings pose no health risks for the general population.

Why do cashews cost more than other nuts?

Cashews are expensive because:

1. Labor-intensive processing: Cashews grow in a toxic shell that must be carefully removed by hand
2. Limited growing regions: Primarily Vietnam, India, and West Africa
3. Two-stage harvest: The cashew “apple” is harvested separately from the nut
4. Roasting requirement: “Raw” cashews are still steamed to remove urushiol (same toxin as poison ivy)

Cost comparison (per lb):

• Peanuts: $2-4
• Almonds: $8-12
• Cashews: $10-15
• Macadamias: $15-25

Budget tip: Buy raw cashews in bulk from warehouse stores and portion yourself to save 30-50% vs pre-packaged.

Are cashew pieces the same as whole cashews nutritionally?

Yes, cashew pieces have identical macros to whole cashews per unit weight. The difference:

• Appearance: Broken vs intact
• Price: Pieces are 20-40% cheaper
• Best uses: Pieces work great for cooking, cashew cream, or trail mix

Measuring: Cashew pieces pack more densely into measuring cups than whole cashews, so weighing (28g = 1 oz) is more accurate than volume.

Can cashews replace meat as a protein source?

Not directly. Here’s why:

Cashews (1 oz):

• 157 calories
• 5g protein
• 31 calories per gram of protein

Chicken breast (1 oz):

• 46 calories
• 9g protein
• 5 calories per gram of protein

To get the same protein as 4 oz chicken breast (36g protein), you’d need to eat 7 oz of cashews (1,100 calories vs 185 calories).

Bottom line: Cashews contribute protein on plant-based diets, but they’re not protein-efficient. Combine with legumes, tofu, tempeh, and protein powder for complete nutrition.

Do roasted cashews have more or less nutrition than raw?

Minimal difference:

Roasting causes slight nutrient changes:

• Reduces: Some B vitamins (thiamine) and vitamin E (5-15% loss)
• Increases: Antioxidant activity in some compounds
• Concentrates: Minerals remain stable, concentration increases as moisture evaporates

The practical impact is negligible. Choose based on taste preference and added ingredients (avoid oil-roasted for fewer calories).

How long do cashews last after opening?

Shelf life by storage method:

• Pantry (room temp): 1-2 months
• Refrigerator (sealed container): 6 months
• Freezer (sealed bag): 12 months

Tips to extend freshness:

1. Transfer to an airtight container immediately after opening
2. Store in a cool, dark place (or fridge)
3. Don’t mix old and new batches
4. Sniff before eating—rancid cashews smell sour or paint-like

Quality check: Fresh cashews should smell mildly sweet and nutty, not bitter or oily.

The Bottom Line

Cashews are a nutritious, versatile nut with a unique macro profile—higher in carbs and lower in fat than most other nuts. They provide protein, healthy fats, and essential minerals like magnesium and zinc.

Key takeaways:

• Standard serving: 18 cashews (28g) = 157 calories, 5g protein, 9g carbs, 12g fat
• Best for: Moderate-carb diets, plant-based nutrition, general health
• Challenging for: Strict keto, very low-carb diets
• Track carefully: Pre-portion servings to avoid overeating
• Choose wisely: Raw or dry-roasted beats oil-roasted for fewer calories

Whether you’re adding cashews to a stir-fry, blending them into cream sauce, or grabbing a handful as a snack, understanding the macros helps you enjoy them without derailing your nutrition goals.

Ready to see how cashews fit into your personalized macro plan? Use our macro calculator to find your optimal daily targets based on your goals, activity level, and preferences.

Related guides:

• Almonds Macros - Compare cashews to almonds
• Almond Butter Macros - Alternative nut butter option
• Macro Calculator - Calculate your personalized macro targets