Per portion: 155 kcal
Protein: 5.1 g
Carbs: 8.45 g
Fat: 12.28 g
Fibre: 0.92 g

Your portion

155kcal · 648 kJ

Protein: 5.1 g
Carbs: 8.45 g
Fat: 12.28 g

A single handful of raw cashews is mostly fat, delivering about 12 grams per 28-gram portion, with roughly 5 grams of protein and 8.5 grams of carbs, of which less than 2 grams are sugars. Where they genuinely stand out is in minerals: that same handful covers over 200% of the daily reference for copper, plus 78% for magnesium and 58% for zinc, making them a concentrated source of these trace elements.

A normal portion is one handful, which sits around 155 calories, so it works well as a quick snack between meals or a small pre-training bite when you need steady energy. Because they are fairly calorie-dense and contain a notable amount of saturated fat, it is worth measuring out a portion rather than eating straight from the bag. They are naturally low in water and fibre, so pairing them with fruit or a vegetable adds bulk and helps round out the snack.

Nutrition claims, per 100 g:

High Copper · 219% High Phosphorus · 85% High Manganese · 83% High Magnesium · 78% High Zinc · 58% High Iron · 48% High Vitamin K · 45% High Thiamin (B1) · 38% High in saturates · 7.783 g/100 g

Full nutrition

Nutrition

per 1 handful (28 g)

Energy	155 kcal	7.8%
Energy	648 kJ	7.7%
Protein	5.1 g	10.2%
Carbohydrates	8.45 g	3.2%
of which sugars	1.65 g	1.8%
Starch	6.58 g
Fibre	0.92 g	3.7%
Fat	12.28 g	17.5%
of which saturates	2.18 g	10.9%
Monounsaturated	6.66 g
Polyunsaturated	2.2 g
Cholesterol	0.0 mg
Water	1.46 g
Ash	0.71 g

Sugar breakdown

Sucrose 1.63 g

Glucose 0.01 g

Fructose 0.01 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 184.8 mg 9.2%

Calcium 10.36 mg 1.3%

Magnesium 81.76 mg 21.8%

Phosphorus 166.04 mg 23.7%

Sodium 3.36 mg

Iron 1.87 mg 13.4%

Zinc 1.62 mg 16.2%

Copper 0.61 mg 61.0%

Manganese 0.46 mg 23.0%

Selenium 5.57 µg 10.1%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.14 mg 0.2%

Vitamin D 0.0 µg

Vitamin E 0.25 mg 2.1%

Vitamin K 9.55 µg 12.7%

Thiamin (B1) 0.12 mg 10.9%

Riboflavin (B2) 0.02 mg 1.4%

Niacin (B3) 0.3 mg 1.9%

Pantothenic acid (B5) 0.24 mg 4.0%

Vitamin B6 0.12 mg 8.6%

Folate (B9) 7.0 µg 3.5%

Vitamin B12 0.0 µg

Beta-carotene 0.0 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.08 g

Leucine 0.26 g

Isoleucine 0.22 g

Valine 0.31 g

Lysine 0.1 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 139 other foods in “Nut and Seed Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 553.0 · higher than 40%

Protein 18.22 · higher than 66%

Fibre 3.3 · higher than 9%

Common portions

oz — 28 g (157 kcal)

Sources

USDA FoodData Central — Nuts, cashew nuts, raw — Nutrition values for Nuts, cashew nuts, raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Cashews