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Cashews are a soft, mild tree nut whose standout nutrient is copper: a 1-ounce serving of raw cashews supplies about 69% of the Daily Value for copper, plus about a fifth of the Daily Value for magnesium, in USDA data, along with 5 grams of protein and mostly unsaturated fat. They are lower in fiber than almonds, and a USDA feeding study found the body absorbs fewer calories from cashews than the label number suggests. Below are the USDA cashew nutrition facts, how raw cashews compare with roasted and salted ones, why cashews are never sold in the shell, and who needs to be careful.
Peptide Labs does not sell cashews or cashew products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of raw cashews has about 157 calories, 5.2 grams of protein and under 1 gram of fiber in USDA data.
- The same ounce covers about 69% of the Daily Value for copper and 20% for magnesium.
- A USDA-run study measured about 16% fewer usable calories from cashews than food labels list; the cashew industry co-funded it.
- The cashew shell holds an irritant oil related to poison ivy allergens, which is why cashews are sold shelled.
- Cashew is a major tree nut allergen in FDA guidance and shares a plant family with pistachio.
Cashew nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry for raw cashews (FDC 170162), converted to a 1-ounce serving of 28 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw cashews) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 157 | Not applicable |
| Protein | 5.2 g | 10% |
| Total fat | 12.4 g | 16% |
| Saturated fat | 2.2 g | 11% |
| Monounsaturated fat | 6.7 g | Not set |
| Carbohydrate | 8.6 g | 3% |
| Fiber | 0.9 g | 3% |
| Copper | 0.62 milligrams | 69% |
| Magnesium | 83 milligrams | 20% |
| Manganese | 0.47 milligrams | 20% |
| Zinc | 1.6 milligrams | 15% |
| Phosphorus | 168 milligrams | 13% |
| Iron | 1.9 milligrams | 11% |
| Vitamin K | 9.7 micrograms | 8% |
Three things stand out. First, copper: few everyday foods match cashews ounce for ounce, which is why they appear in our copper guide as a food source. Second, minerals in general: cashews add meaningful magnesium, zinc and iron, and they show up on our lists of magnesium sources and zinc sources. Third, cashews are more carbohydrate and less fiber than most nuts, and about half of their fat is monounsaturated, with a little more saturated fat than almonds.
Cashews compared with almonds and pine nuts
Nuts are often thought of as interchangeable, but their nutrient profiles differ. This comparison uses the USDA SR Legacy entries for raw cashews, raw almonds (FDC 170567) and dried pine nuts (FDC 170591), all per 1-ounce serving.
| Per 1 oz (28 g) | Raw cashews | Raw almonds | Pine nuts |
|---|---|---|---|
| Calories | 157 | 164 | 191 |
| Protein | 5.2 g | 6.0 g | 3.9 g |
| Fiber | 0.9 g | 3.5 g | 1.0 g |
| Saturated fat | 2.2 g | 1.1 g | 1.4 g |
| Polyunsaturated fat | 2.2 g | 3.5 g | 9.7 g |
| Copper (%DV) | 69% | 32% | 42% |
| Magnesium (%DV) | 20% | 18% | 17% |
| Manganese (%DV) | 20% | 27% | 108% |
If fiber or vitamin E is the goal, almonds lead (see our almonds guide). If you want plant omega-3 fat, walnuts are the nut to read about in our walnuts guide; cashews contain very little. Our sibling guide to pine nuts covers the nut with the most manganese in this table, and the Brazil nut guide covers selenium, where cashews supply only about a tenth of the Daily Value per ounce.
Cashew calories: what a USDA feeding study found
Food label calories come from standard conversion factors, and nuts appear to be an exception to them. In a 2019 randomized crossover study at the USDA Agricultural Research Service (Baer and Novotny, Nutrients), 18 healthy adults ate fully controlled diets with and without cashews while researchers collected and analyzed everything that left the body. The cashews delivered about 137 calories per 28-gram serving on average, with a range of 105 to 151 between people, which is 16% lower than what food labels typically list. The study was co-funded by the Global Cashew Council and the International Nut and Dried Fruit Council.
A 2023 systematic review of 21 studies (Nikodijevic and colleagues, Advances in Nutrition, also partly funded by nut industry groups) found the same pattern across almonds, cashews, hazelnuts, pistachios, walnuts and peanuts: part of the fat stays locked inside the nut’s cell walls and passes through undigested. That does not make cashews a low-calorie food. They are still energy-dense and easy to eat by the handful, so the label figure is a reasonable upper estimate rather than an exact count. For snack ideas that fit a calorie budget, see our healthy snacks guide.
Raw cashews vs roasted, salted and cashew butter
The choice between raw cashews and roasted ones matters less than what is added during roasting. In USDA data, dry-roasted cashews have slightly more calories per ounce and similar copper and magnesium. Salt is the big variable: one USDA entry for salted dry-roasted cashews lists 181 milligrams of sodium per ounce, about 8% of the Daily Value, while unsalted versions have almost none. Flavored, honey-roasted and candied cashews add sugar and more salt.
| Form (USDA entry) | Serving | Calories | Protein | Notes |
|---|---|---|---|---|
| Raw cashews (170162) | 1 oz (28 g) | 157 | 5.2 g | Reference values above |
| Dry roasted, unsalted (170571) | 1 oz (28 g) | 163 | 4.3 g | Copper about 70% DV |
| Dry roasted, salted (169421) | 1 oz (28 g) | 163 | 4.3 g | Sodium about 8% DV |
| Oil roasted, unsalted (170572) | 1 oz (about 18 kernels) | 164 | 4.8 g | Roasted in added oil |
| Cashew butter, unsalted (170163) | 1 tbsp (16 g) | 94 | 2.8 g | Check for added sugar and oil |
Cashew butter, cashew milk and cashew-based cheeses keep the flavor, but check each label: plant milks made from cashews are mostly water, and their protein and minerals depend on the recipe and on any added fortification.
Why cashews are never sold in the shell
Cashews belong to the Anacardiaceae plant family, the same family as poison ivy, mango and pistachio. The shell around the kernel contains cashew nut shell oil, whose compounds, including cardol and anacardic acid, can cause an itchy, poison ivy-like rash. Shelling separates the kernel from that oil, and problems arise mainly when shell oil contaminates the nuts. Between April and May 1982, 54 people in Pennsylvania developed this kind of rash 1 to 8 days after eating a batch of imported cashews, as reported by the CDC and in a 1984 dermatology paper; a few had mouth blisters. A 1998 case report described the same reaction after an imported pesto made with contaminated raw cashews. A 1994 report noted that, with the precautions processors now take, cashew shell dermatitis has become rare in the United States. People who react strongly to poison ivy may still want to be aware of the connection.
Are cashews good for you? Allergy and other cautions
For most people, yes: cashews are a nutrient-dense whole food that fits many eating patterns, including the Mediterranean diet and diets for people eating less on GLP-1 medicines who want more nutrition per bite (see our GLP-1 diet guide). Cashews also add plant protein, as covered in our guide to protein foods. A few cautions apply:
- Tree nut allergy: FDA guidance lists cashew among the tree nuts considered major food allergens. In a European anaphylaxis registry covering 2007 to 2024, cashew was the most frequent trigger of tree nut anaphylaxis in children and its share was rising; reactions often followed small amounts, and most patients did not know they were allergic beforehand.
- Pistachio cross-reactivity: pistachio is in the same plant family, and a 2026 review describes strong cross-reactivity between pistachio and cashew allergy. Follow your allergist’s advice and read labels for cashew in pesto, sauces, vegan cheeses and baked goods.
- Added salt and sugar: flavored cashews can carry sodium or sugar the plain nut does not.
- Portion awareness: cashews are easy to overeat from the bag; a measured handful keeps the calorie count predictable.
Frequently Asked Questions
What is the main nutrient in cashews?
Copper. USDA data show one ounce of raw cashews supplies about 69% of the Daily Value for copper, plus about 20% for magnesium and useful zinc and iron.
How many calories are in an ounce of cashews?
About 157 calories raw and 163 dry roasted in USDA data. A USDA feeding study found the body absorbs about 16% fewer calories than labels list.
Are raw cashews really raw?
Cashews are always shelled before sale because the shell contains an irritant oil. Cashews sold as raw are simply not roasted; they have still been shelled and processed.
Are cashews good for you?
For most people they are a nutrient-rich food with mostly unsaturated fat. People with a tree nut allergy should avoid them unless an allergist says otherwise.
Are roasted cashews less healthy than raw?
USDA data show similar copper, magnesium and calories. The main difference is added salt, oil or sugar in some roasted and flavored products.
Can you be allergic to cashews but not peanuts?
Yes. Peanuts are legumes and cashews are tree nuts, so the allergies are separate, although some people have both. An allergist can test which foods matter for you.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pine Nuts: USDA Nutrition per Ounce, Calories and Pine Mouth Explained, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research, Foods High in Magnesium: USDA Table of Seeds, Nuts, Beans and Greens, Pistachios: USDA Nutrition per Ounce, Calories, Research and Allergy Facts.