61 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in roasted cashew nuts?
183kcal
in a 30 g handful
611 kcal per 100 g.
Source: UK CoFID 2021, record 14-812, 10 analysed samples. Checked 5 October 2026.
15.3 gFat
6.2 gProtein
1.3 gFibre
61 %Daily copper
What’s in a 30 g handful
More than half of a handful is fat; 3 g of it is saturated.
- 15.3 gFat
- 6.2 gProtein
- 5.6 gCarbohydrate
- 1.3 gFibre
- 0.72 gWater
- 0.9 gMinerals and the rest
Above average for nuts and seeds
Cashew nuts are 611 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Cashew nuts611
Nuts and seeds average522
High in saturated fat
10.1 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per handful3 g
Fat, per handful15.3 g
Vitamins and minerals in cashew nuts
13 of the 23 recorded reach the “high in” level. Copper leads by a long way.
A source of
None recorded
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 23 with amounts
Copper0.61 mg, 61 %
Manganese0.54 mg, 27 %
Phosphorus153 mg, 22 %
Magnesium75 mg, 20 %
Selenium0.0102 mg, 19 %
Chloride147 mg, 18 %
Zinc1.7 mg, 17 %
Iron1.9 mg, 13 %
Niacin (vitamin B3)2 mg, 12 %
Thiamin (vitamin B1)0.12 mg, 11 %
Potassium219 mg, 11 %
Folate0.0204 mg, 10 %
Vitamin B60.13 mg, 9.2 %
Biotin0.0039 mg, 7.8 %
Pantothenic acid (vitamin B5)0.32 mg, 5.4 %
Riboflavin (vitamin B2)0.05 mg, 3.4 %
Vitamin E0.39 mg, 3.3 %
Iodine0.0033 mg, 2.2 %
Calcium10.5 mg, 1.3 %
Vitamin A0.0003 mg, <1 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What cashew nuts don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin B12.
Vitamin D
0mgin cashew nuts
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin cashew nuts
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
0mgin cashew nuts
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Cashew nuts against other nuts and seeds
Per 100 g, cashew nuts have the most copper of the 6 here, ahead of brazil nuts (kernel only).
2mg
1.8mg
1.3mg
1.2mg
0.8mg
0.7mg
Cashew nuts, kernel only, roasted and saltedthis page
Brazil nuts, kernel only−0.3 mg
Pine nuts, kernel only−0.7 mg
Hazelnuts, kernel only−0.8 mg
Peanut butter, smooth−1.3 mg
All values per 100 g, from the same dataset. Differences are against cashew nuts.
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Questions about cashew nuts
What the numbers say to the questions people actually search.
How many calories are in a portion of cashew nuts?
A typical portion (30 g, a small handful) gives 183 kcal. Per 100 g the figure is 611 kcal.
Is cashew nuts high in copper?
Yes. Cashew nuts, kernel only, roasted and salted have 2 mg copper per 100 g, 204 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do cashew nuts have most of?
By share of the daily reference intake: copper (2 mg, 204 %), manganese (1.8 mg, 90 %) and phosphorus (510 mg, 73 %) per 100 g.
Are cashew nuts a good source of protein?
Cashew nuts, kernel only, roasted and salted have 20.5 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-812, Cashew nuts, kernel only, roasted and salted, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Savoury snacks and nuts, 1989-1991. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most copper.
More nuts and seeds
- Betel nuts339 kcal
- Chestnuts, dried319 kcal
- Hazelnuts, kernel only650 kcal
- Peanuts, raisins and chocolate chips445 kcal
- Pumpkin seeds565 kcal
- Tahini paste607 kcal
- All 38 nuts and seeds
Most copper
- Breadnut seeds, dried2.5 mg
- Melon seeds2.4 mg
- Sunflower seeds, toasted2.4 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide