Are Cashews Low in Protein? Unpacking the Nutritional Facts

November 26, 2025 •

3 min read

A single 1-ounce serving of cashews provides approximately 5 to 6 grams of protein, a valuable contribution to daily intake. Despite common misconceptions, cashews are not low in protein, but rather a moderate source when compared to other popular nuts and seeds. Their nutritional profile, rich in healthy fats and minerals, offers a broader health picture beyond just protein content.

Quick Summary

Cashews offer a moderate amount of protein, with a standard serving providing 5 to 6 grams. They are part of a balanced diet, supplying healthy fats, fiber, and essential minerals like magnesium and copper. Their role as a protein source depends on dietary context and how they are paired with other foods.

Key Points

Moderate Protein Source: A standard 1-ounce serving of cashews contains approximately 5 to 6 grams of protein, making them a moderate, not low, source of this macronutrient.
Rich in Healthy Fats: Cashews contain a high concentration of heart-healthy monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels.
Packed with Minerals: They are an excellent source of essential minerals like magnesium, copper, and manganese, supporting bone health, energy production, and nerve function.
Supports Weight Management: The combination of protein, fiber, and fats in cashews contributes to a feeling of fullness, which can help curb appetite and support healthy weight management.
Versatile Ingredient: Cashews are a versatile ingredient, used in everything from creamy sauces and dairy alternatives to snacks, baked goods, and savory meals.
Excellent for Plant-Based Diets: For vegans and vegetarians, cashews are a valuable protein source that can be combined with other plant-based foods to ensure a complete intake of amino acids.
Not the Highest, But Still Significant: While nuts like peanuts and almonds contain slightly more protein per ounce, cashews' overall nutritional package offers distinct health benefits that make them a worthy dietary addition.

Cashews' Protein Content: A Closer Look

While some may question, "Are cashews low in protein?" the answer is a matter of perspective. Compared to some higher-protein nuts like peanuts or almonds, cashews have slightly less, but they are by no means a poor source of this macronutrient. A typical 1-ounce (28g) serving of raw, unsalted cashews contains about 5.2 grams of protein. This makes them a solid, plant-based option for those looking to boost their protein intake throughout the day. It is important to remember that protein needs vary based on individual factors like body mass, activity level, and age.

How Do Cashews Fit into a Balanced Diet?

Cashews' nutritional benefits extend far beyond their protein content. They are packed with heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol. Additionally, cashews are a fantastic source of key minerals, including magnesium, copper, manganese, and phosphorus. For vegans and vegetarians, cashews are an excellent source of protein, especially when combined with other plant-based foods like legumes and whole grains to create a complete amino acid profile. Their creamy texture also makes them a popular dairy alternative in sauces, milks, and cheeses.

The Bigger Nutritional Picture: Beyond Protein

Rather than focusing solely on their protein level, it is more beneficial to consider the entire nutritional value of cashews. They offer a nutrient-dense package that supports various bodily functions. The combination of protein, fiber, and healthy fats contributes to satiety, helping you feel full longer and aiding in weight management. The antioxidants, such as polyphenols, help neutralize free radicals and reduce inflammation. Furthermore, the high magnesium content supports everything from nerve and muscle function to bone health.

Comparison of Protein Content in Nuts (per 1 oz serving)


Nut	Protein (grams)	Fiber (grams)	Healthy Fats (grams)
Peanuts	7	2.4	14.1
Almonds	6	3.5	14.1
Cashews	~5.2	~0.9	~12.4
Walnuts	4	1.9	18.5
Pistachios	6	3	12.8

This table illustrates that while cashews are not the highest in protein compared to peanuts or almonds on a gram-for-gram basis, their contribution is still significant. Their specific nutrient profile, including lower total fat compared to almonds, makes them a compelling option for a balanced snack or ingredient.

Creative Ways to Incorporate Cashews

Cashews are incredibly versatile and can be used in numerous ways to add protein and creaminess to meals.

Snacks and trail mixes:

Mix raw or roasted cashews with other nuts, seeds, and dried fruit for a balanced snack.
Make your own cashew butter for a spread on toast or apple slices.

Smoothies and dressings:

Blend soaked cashews into smoothies for a thicker, creamier texture and protein boost.
Create a rich, dairy-free cream sauce by blending cashews, water, and seasonings.
Use cashew butter as a base for savory salad dressings.

Meals and cooking:

Add whole or chopped cashews to curries and stir-fries for a nutty crunch and extra protein.
Use them as a topping for salads, oatmeal, or yogurt parfaits.
Incorporate cashew paste to thicken soups and stews.

Conclusion

To answer the question, "Are cashews low in protein?", the accurate assessment is that they are a moderate source of protein, not a low one. A 1-ounce serving provides a respectable amount of protein, along with an array of other essential nutrients like heart-healthy fats and vital minerals. While other nuts may offer slightly more protein per serving, cashews provide a well-rounded nutritional profile that supports satiety, bone health, and heart health. By incorporating cashews into a diverse and balanced diet, individuals can enjoy their rich, creamy flavor while contributing positively to their overall nutrient intake. For most health-conscious individuals, cashews are a smart, nutrient-dense choice rather than a protein-deficient one.

If you want to explore more about how to integrate cashews into a plant-based diet, check out the BBC Good Food article on vegan protein sources.

Frequently Asked Questions

Cashews are a moderate, not high, source of protein. A 1-ounce serving provides around 5 to 6 grams of protein. While this is less than nuts like almonds or peanuts, it is still a valuable contribution to your daily protein intake.

A handful of cashews is approximately 1 ounce, which contains about 5 grams of protein. This can vary slightly depending on the exact weight of your handful.

Cashews have slightly less protein than almonds. Per 1-ounce serving, cashews provide about 5 grams of protein, whereas almonds offer around 6 grams.

Yes, cashews are an excellent protein source for vegans and vegetarians. They can be combined with legumes, grains, and seeds throughout the day to ensure all essential amino acids are consumed.

Beyond protein, cashews are rich in healthy fats, particularly monounsaturated fats. They are also packed with essential minerals like magnesium, copper, and phosphorus, and they contain antioxidants.

Cashews, like most nuts, are not a complete protein on their own because they are low in some essential amino acids. However, they can contribute to a complete protein profile when eaten as part of a varied, balanced plant-based diet.

The protein content between raw and roasted cashews is very similar on a gram-for-gram basis. Roasting can slightly alter the nutritional profile, but the difference in protein is negligible.