Cashews are calorie-dense tree nuts: a 100 g serving provides roughly 550–580 kcal depending on whether they are raw, dry roasted, or oil roasted. Because this difference comes mostly from fat, knowing the per-100g value is important for accurate meal planning, macro tracking, and portion control. This calculator converts any gram weight into calories and macronutrients using standard per-100g values.
Enter any weight — a small handful, a 1 oz snack, or a full 100 g batch — choose the cashew type, and the tool returns total calories, fat, carbs, and protein. Quick preset buttons cover common portions, and the reset button clears results for a fresh entry.
Built for dietitians, fitness enthusiasts, and anyone counting calories or macros, this tool helps you log cashews with confidence. You can also use it in reverse: decide how many grams fit your daily calorie target before you snack.
🥜 Cashew Calories Per 100g
Convert any cashew portion to calories and macros using standard per-100g values for raw, dry roasted, or oil roasted nuts.
Step-by-Step Guide
Start by entering the weight of your cashew portion in the calculator above. Type grams directly (for example, 50) or switch the unit dropdown to ounces if your recipe or food scale uses imperial units. The quick-fill buttons — Handful (20 g), 1 oz (28 g), 1/4 cup (30 g), and 100 g — load common portion sizes instantly so you never have to guess.
Next, choose the cashew type. Raw cashews have the lowest calorie density, dry-roasted nuts sit slightly higher because roasting removes moisture and concentrates fat, and oil-roasted cashews are the most energy-dense of the three. Press Calculate to see total calories, fat, carbohydrates, and protein for your exact portion. The result card also shows a per-100g reference line so you can compare your portion against the full serving size at a glance. Use Reset to clear the results, or Copy result to save the summary to your clipboard.
How the Calculation Works
Every cashew type has a reference nutrition profile per 100 grams, and the calculator scales that profile to whatever weight you enter. The underlying values come from the U.S. Department of Agriculture's FoodData Central database.
Because fat provides 9 kcal per gram — more than double the 4 kcal per gram from carbohydrates and protein — roughly 70% of a cashew's energy comes from fat. That is why small differences in portion weight produce surprisingly large calorie differences, and why weighing is worth the extra ten seconds.
Per-100g Reference Table
| Cashew type | Calories (kcal) | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Raw | 553 | 43.9 | 30.2 | 18.2 |
| Dry roasted | 574 | 46.4 | 29.9 | 15.3 |
| Oil roasted | 580 | 47.8 | 25.3 | 16.8 |
Values are rounded from USDA FoodData Central entries for plain raw, dry-roasted, and oil-roasted cashew kernels.
Worked Examples
Example 1: a 28 g (1 oz) snack of dry-roasted cashews. Divide 28 by 100 to get 0.28, then multiply by the per-100g values: 574 × 0.28 = 160.7 kcal, 46.4 × 0.28 = 13.0 g fat, 29.9 × 0.28 = 8.4 g carbs, and 15.3 × 0.28 = 4.3 g protein.
Example 2: 100 g of raw cashews. At exactly one reference serving, the values are simply 553 kcal, 43.9 g fat, 30.2 g carbs, and 18.2 g protein. Visually, 100 g of whole cashews is about one full measuring cup. Try your own numbers: halve the 100 g values for 50 g, or multiply them by 0.3 for a 30 g quarter-cup portion.
Tips & Common Mistakes
- Weigh your cashews instead of measuring by volume. A “handful” can range from 15 to 35 g depending on hand size, and a quarter-cup scoop changes with kernel size, so weighing is the only reliable way to hit a calorie target.
- Remember that 100 g is a large portion — roughly a full cup. A typical single snack is 20–40 g, so don't assume a bowl of cashews equals 100 g.
- Match the preparation to the product label. Honey-roasted or “roasted in oil” varieties add extra calories from sugar and absorbed oil; this calculator covers plain raw, dry-roasted, and oil-roasted kernels.
- Wrong-type entries undercount calories by about 5%. Choosing raw values for an oil-roasted snack may not sound like much, but it adds up to roughly 30 kcal per 100 g.
Frequently Asked Questions
Are cashews high in calories?
Yes. Cashews provide roughly 550–580 kcal per 100 g, which is typical for tree nuts. These are nutrient-dense calories — cashews supply unsaturated fat, protein, magnesium, copper, and other minerals — but portions still need monitoring if your goal is weight loss. If you are tracking macros, remember that fat is the dominant macro in every serving.
Why do roasted cashews have more calories than raw ones?
Dry roasting removes moisture and concentrates fat, while oil roasting adds absorbed oil. Together this explains the small rise from 553 kcal (raw) to 574 kcal (dry roasted) and 580 kcal (oil roasted) per 100 g. If you prefer a slightly lighter snack, choose raw or dry-roasted nuts.
How many calories are in one cashew?
A medium kernel weighs about 1.5 g, so a raw kernel is roughly 8 kcal and a dry-roasted kernel about 9 kcal. Kernel sizes vary widely, so per-piece estimates are best treated as approximate. For more background on the nut and its nutrition, see the Wikipedia article on cashews.
Can I use this calculator for cashew butter or flavored cashews?
This tool covers plain whole kernels. Cashew butter runs around 600 kcal per 100 g because grinding changes fat distribution, and flavored varieties such as honey-roasted nuts add sugar or extra oil. For those products, use the nutrition label values instead.