Calories in Cashews: Per Ounce and Per Nut

One ounce of raw cashews — roughly 18 nuts — contains 157 calories, 12.4 g of fat, 8.6 g of carbohydrate, and 5.2 g of protein (USDA FoodData Central, NDB 12087).

Cashews are one of the most popular snack nuts, but their calorie density makes portion size matter more than most people realize. A handful can look modest and still clock 300+ calories. Here is the full breakdown across every common serving.

Calories in Cashews by Serving Size

The table below uses USDA FoodData Central values for raw cashews. Dry-roasted and oil-roasted versions are within about 5 calories per ounce of the raw figures.

Serving	Weight	Calories	Fat	Carbs	Protein
1 single nut	~1.6 g	9 kcal	0.7 g	0.5 g	0.3 g
1 oz (~18 nuts)	28 g	157 kcal	12.4 g	8.6 g	5.2 g
2 oz (~36 nuts)	56 g	314 kcal	24.8 g	17.2 g	10.4 g
¼ cup (about 30 g)	30 g	168 kcal	13.3 g	9.2 g	5.6 g
½ cup (about 65 g)	65 g	363 kcal	28.8 g	19.9 g	12.1 g
1 cup (about 130 g)	130 g	726 kcal	57.7 g	39.8 g	24.2 g

Cashew Macros: What You Are Getting

Fat makes up about 70% of cashew calories, but it is mostly monounsaturated and polyunsaturated fat — the same profile found in olive oil. The remaining calories come nearly equally from carbohydrates (22%) and protein (13%), which is a higher carb-to-protein ratio than almonds or walnuts.

Cashews also supply magnesium (82 mg per oz, about 20% DV), copper, and zinc — micronutrients that matter for energy metabolism and immune function.

For a complete look at how cashews fit your daily fat, protein, and carb targets, plug your numbers into the macro calculator.

Do Cashews Fit Your Goals?

Weight loss: At 157 calories per ounce, cashews are calorie-dense but not off-limits. Research on nut consumption consistently shows nuts do not cause weight gain when eaten in place of other snacks — largely because the fat and protein slow gastric emptying and extend satiety. One measured ounce is a reasonable snack; the problem is that “a handful” often weighs 2–3 oz. Using a food scale or a pre-portioned bag removes the guesswork.

Blood sugar: Cashews have a low glycemic index (estimated GI of 22–25). Their fat and protein slow glucose absorption, making them a reasonable choice for people managing blood sugar. The carbohydrate content (8.6 g per oz) is moderate — roughly half of which is starch — so larger portions can still affect post-meal glucose. If you are tracking carb load alongside blood sugar, the glycemic load calculator can help you model the impact of different portions.

High-protein goals: Cashews are not a primary protein source. At 5 g of protein per ounce, they contribute meaningfully to daily totals but should be paired with higher-protein foods. See our guide on protein targets for weight loss for context on how nuts fit alongside meat, dairy, or legumes.

The Easiest Way to Log Cashews Accurately

The single biggest source of error with cashews is portion size, not the calorie-per-gram number — snacking from a bag makes it almost impossible to know how many ounces you ate.

Photograph your portion in CalEye before you eat it and let the app resolve the grams and macros in seconds.