Cashews pack a dense calorie load, heart-healthy fats, plant protein, and important minerals like magnesium and zinc. With this cashew nutrition calculator, you can quickly look up calories, protein, carbohydrates, fat, fiber, and sugar for any serving size — whether you measure in grams, ounces, cups, tablespoons, or handfuls.
Three common cashew preparations are supported: raw, dry roasted, and oil roasted. Since roasting changes moisture and can add fat, the calorie and macro totals differ slightly. Select your type, enter the amount you plan to eat, and get an instant nutrition breakdown with daily-value percentages based on a 2,000-calorie diet.
This tool is helpful for calorie tracking, macro counting, portion planning, and comparing snack sizes. It works for a handful of nuts at the desk, a recipe ingredient, or a bulk batch in meal prep.
🥜 Cashew Nutrition Calculator
Find calories, protein, carbs, fat, fiber, and sugar for any serving of cashews.
Step-by-Step Guide
Using the calculator takes only a few seconds. Start by entering the amount of cashews you plan to eat or use in a recipe. You can type the number directly or tap one of the quick-fill buttons for common portions: a 30 g handful, a 50 g snack, 85 g (roughly 3 oz), or a full cup (113 g).
Next, choose the unit that matches how you measured the nuts. Grams are the most precise, but the calculator also accepts ounces, cups, tablespoons, and small handfuls. The standard conversions are 113 g per cup and 10 g per tablespoon, which work well for cashew pieces and halves.
Then select the preparation type: raw, dry roasted, or oil roasted. This choice changes the calorie and fat values slightly, so matching your package label keeps the result accurate.
Finally, click Calculate Nutrition. The result card shows total calories, protein, total fat, carbohydrates, fiber, sugars, the serving weight in grams, and daily-value percentages based on a 2,000-calorie diet.
Nutrition Data at a Glance
The calculator uses USDA nutrient values per 100 grams of cashew nuts, which makes the three preparations easy to compare:
| Nutrient (per 100 g) | Raw | Dry roasted | Oil roasted |
|---|---|---|---|
| Calories | 553 kcal | 574 kcal | 580 kcal |
| Protein | 18.2 g | 15.3 g | 16.3 g |
| Total fat | 43.9 g | 46.4 g | 48.0 g |
| Carbohydrates | 30.2 g | 32.7 g | 29.8 g |
| Fiber | 3.3 g | 2.8 g | 2.9 g |
| Sugars | 5.9 g | 5.0 g | 5.4 g |
Raw cashews are the leanest option because they retain slightly more moisture and contain no added fat. Dry roasted cashews lose water during heating, concentrating nutrients per 100 g. Oil roasted cashews absorb oil during processing, raising total fat to 48.0 g and calories to 580 kcal per 100 g.
How the Numbers Are Calculated
The calculator uses simple proportional scaling from per-100 g nutrient values:
Nutrient in serving = nutrient per 100 g × serving weight in grams ÷ 100
First the serving is converted to grams: 1 oz = 28.35 g, 1 cup = 113 g, 1 tablespoon = 10 g, and 1 handful = 30 g. Then every nutrient uses the same multiplier.
Worked example: A 50 g serving of raw cashews gives 553 × 50 ÷ 100 = 276.5 kcal, 18.2 × 0.50 = 9.1 g protein, and 43.9 × 0.50 = 22.0 g fat. The same scaling applies to carbohydrates, fiber, and sugars.
Daily-value percentages follow the FDA reference for a 2,000-calorie diet: 78 g fat, 275 g carbohydrates, 50 g protein, and 28 g fiber.
Source values are drawn from USDA FoodData Central, and current daily-value references are listed in the FDA Daily Value guide.
Tips for Portion Control
Cashews are energy-dense: one ounce (about 28 g) is roughly 160-165 kcal. Because extra handfuls add up quickly, weighing your first few portions is the best way to calibrate your eye.
If you are watching sodium, choose raw or lightly salted dry roasted cashews and check the label; some lightly salted products still contain more than 100 mg per 28 g serving.
Frequently Asked Questions
Are roasted cashews less healthy than raw? Not meaningfully. Dry roasting adds no fat, and heat does not destroy minerals or protein. Oil roasting adds about 4 g fat and 27 kcal per 100 g. If sodium is a concern, check the label.
Why does dry roasted cashew have less protein per 100 g than raw? The loss of moisture during roasting changes nutrient density per 100 g. The difference is under 1 g per ounce, so both forms remain strong plant protein sources.
How accurate are the daily-value percentages? Daily values are reference amounts for a 2,000-calorie diet. They are useful for comparing foods but not personal targets; your needs depend on age, sex, body size, and activity level.
Can I use this calculator for other nuts? No. Each nut has a unique fat, protein, and carbohydrate profile. For almonds, walnuts, or pistachios, check USDA FoodData Central or a dedicated nut calculator.