A one-ounce serving of cashews, roughly 18 whole nuts, contains about 157 calories. That makes cashews one of the lower-calorie tree nuts, falling below almonds (164 calories per ounce) and well below macadamias (204 calories per ounce). Most of those calories come from fat, with protein and carbohydrates making up the rest.
Calorie Breakdown by Serving Size
Since cashews are easy to eat by the handful, knowing the calorie math at different portions helps. One ounce (28 grams, about 18 cashews) sits at roughly 157 calories. A quarter-cup serving is slightly more, around 170 to 180 calories depending on roasting. A full cup of whole cashews lands near 620 to 640 calories.
About 65% of those calories come from fat, 17% from protein, and 18% from carbohydrates. A single ounce delivers roughly 12 grams of fat, 5 grams of protein, and 9 grams of carbohydrates. The fat is mostly monounsaturated and polyunsaturated, the same types found in olive oil and avocados.
Raw vs. Roasted vs. Flavored
Raw and dry-roasted cashews are nearly identical in calories. Oil-roasted cashews run slightly higher, typically 163 to 165 calories per ounce, because the roasting oil adds a small amount of extra fat. The difference is minor enough that it rarely matters in practice.
Flavored varieties are a different story. Honey-roasted cashews from brands like Planters jump to about 230 calories per serving, with 6 grams of sugar (4 of them added). Chocolate-covered cashews climb even higher. If you’re tracking calories, plain or dry-roasted versions keep things straightforward.
Why Cashews Feel Filling
Despite being calorie-dense, cashews tend to satisfy hunger more than their calorie count might suggest. The combination of fat, protein (about 5 grams per ounce), and fiber slows digestion and keeps you feeling full longer than the same number of calories from crackers or chips would.
A meta-analysis of six clinical trials covering 521 participants found that regular cashew consumption had no significant effect on body weight, BMI, or waist circumference. In other words, adding cashews to your diet doesn’t appear to cause weight gain, likely because people naturally compensate by eating less of other foods when nuts are part of their routine.
What Else You Get per Serving
Cashews pack a surprisingly dense nutrient profile for such a small portion. One ounce provides about 160 milligrams of potassium (5% of your daily value) and 74 milligrams of magnesium (19% of your daily value). They’re also one of the richest food sources of copper, a mineral most people don’t think about but that plays a role in energy production and immune function. A 100-gram portion contains 2.2 milligrams of copper, which exceeds a full day’s requirement.
You also get phosphorus, iron, zinc, and smaller amounts of B vitamins, plus beneficial plant compounds like polyphenols and phytosterols that function as antioxidants.
Keeping Portions in Check
The biggest calorie trap with cashews isn’t the nuts themselves. It’s the container. Eating straight from a large bag or jar makes it easy to consume three or four ounces without realizing it, turning a 157-calorie snack into a 500-plus-calorie one.
Counting out roughly 18 cashews gives you a reliable one-ounce portion. If you prefer not to count, a small handful that fits in your cupped palm is close to one ounce for most adults. Pre-portioning into small bags or containers is the simplest way to avoid mindless overeating, especially with a food this easy to keep reaching for.