Calories in cashew nuts: 573 kcal per 100 g

Q: How many calories are in a portion of cashew nuts?

A typical portion (30 g, a small handful) gives 172 kcal. Per 100 g the figure is 573 kcal.

Q: Is cashew nuts high in copper?

Yes. Cashew nuts, kernel only, plain have 2.1 mg copper per 100 g, 211 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do cashew nuts have most of?

By share of the daily reference intake: copper (2.1 mg, 211 %), manganese (1.7 mg, 85 %) and phosphorus (560 mg, 80 %) per 100 g.

Q: Are cashew nuts a good source of protein?

Cashew nuts, kernel only, plain have 17.7 g protein per 100 g, 12 % of the energy, which meets the UK threshold for “source of protein”.

What’s in a 30 g handful

About a third of a handful is fat, but only 2.9 g of that fat is saturated.

14.5 gFat

5.3 gProtein

5.4 gCarbohydrate

0.96 gFibre

1.3 gWater

2.5 gMinerals and the rest

14.5 gFat
5.3 gProtein
5.4 gCarbohydrate
0.96 gFibre
1.3 gWater
2.5 gMinerals and the rest

About average for nuts and seeds

Cashew nuts are 573 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Cashew nuts573

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful1.4 g

Salt, per handful0.01 g

Vitamins and minerals in cashew nuts

Twelve of the 23 reach the “high in” level, led by copper.

63 %

Copper

0.63 mg in a 30 g handful

5th of 36 nuts and seeds

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Manganese0.51 mg26 %

Phosphorus168 mg24 %

Magnesium81 mg22 %

Thiamin (vitamin B1)0.21 mg19 %

Zinc1.8 mg18 %

Also high in

A source of

None recorded

Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Copper0.63 mg, 63 %

Manganese0.51 mg, 26 %

Phosphorus168 mg, 24 %

Magnesium81 mg, 22 %

Thiamin (vitamin B1)0.21 mg, 19 %

Zinc1.8 mg, 18 %

Selenium0.0087 mg, 16 %

Iron1.9 mg, 13 %

Niacin (vitamin B3)1.7 mg, 11 %

Potassium213 mg, 11 %

Vitamin B60.15 mg, 11 %

Folate0.0201 mg, 10 %

Biotin0.00381 mg, 7.6 %

Pantothenic acid (vitamin B5)0.32 mg, 5.3 %

Riboflavin (vitamin B2)0.04 mg, 3 %

Iodine0.0033 mg, 2.2 %

Vitamin E0.26 mg, 2.1 %

Calcium9.6 mg, 1.2 %

Chloride5.1 mg, 0.6 %

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

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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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

Cashew nuts come second for copper here, just behind sunflower seeds (toasted).

2.4mg

2.1mg

1.2mg

1mg

0.7mg

Sunflower seeds, toasted+0.2 mg

Cashew nuts, kernel only, plainthis page

Hazelnuts, kernel only−0.9 mg

Almonds, whole kernels−1.1 mg

Peanuts and raisins−1.4 mg

Peanut butter, smooth−1.4 mg

All values per 100 g, from the same dataset. Differences are against cashew nuts.

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Questions about cashew nuts

The questions people ask about cashew nuts, answered from the dataset.

How many calories are in a portion of cashew nuts?

A typical portion (30 g, a small handful) gives 172 kcal. Per 100 g the figure is 573 kcal.

Is cashew nuts high in copper?

Yes. Cashew nuts, kernel only, plain have 2.1 mg copper per 100 g, 211 % 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 (2.1 mg, 211 %), manganese (1.7 mg, 85 %) and phosphorus (560 mg, 80 %) per 100 g.

Are cashew nuts a good source of protein?

Cashew nuts, kernel only, plain have 17.7 g protein per 100 g, 12 % 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 14-811, Cashew nuts, kernel only, plain, 20 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: 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.