How many calories are in 10 cashew nuts?

November 30, 2025 •

3 min read

According to nutritional data, a single raw cashew nut contains approximately 8 to 9 calories. Therefore, for those monitoring their intake, understanding precisely how many calories are in 10 cashew nuts is essential for mindful snacking and effective portion control.

Quick Summary

This article breaks down the caloric content and nutritional profile for 10 cashew nuts, detailing the differences between raw, roasted, and flavored options. It also explores the health benefits and offers practical tips for integrating cashews into a balanced diet.

Key Points

Calorie Count: 10 raw cashews contain approximately 80 to 90 calories, but this increases with roasting or added flavorings.
Nutrient-Dense: Despite being calorie-dense, cashews are a rich source of heart-healthy unsaturated fats, protein, and essential minerals like magnesium, zinc, and copper.
Mindful Snacking: Due to their high caloric value, practicing portion control with cashews is important for managing weight.
Health Benefits: Regular, moderate consumption of cashews can support heart health, help regulate blood sugar, and provide powerful antioxidants.
Preparation Matters: Opting for raw or dry-roasted, unsalted cashews is the healthiest choice, as oil-roasted or flavored versions add extra calories and sugar.
Versatile Ingredient: Cashews can be easily incorporated into your diet as a snack, a topping for salads, or as an ingredient in smoothies and dairy-free creams.

Understanding the Caloric Content of 10 Cashew Nuts

While a single raw cashew typically contains 8 to 9 calories, the total caloric intake from 10 cashews can vary slightly depending on size and preparation. For a standard serving of 10 raw cashews, the calorie count generally falls between 80 and 90 calories. However, processing methods significantly impact the final number. Dry-roasted cashews, for instance, might add a few extra calories, while oil-roasted or sweetened varieties can substantially increase the count due to the added fats and sugars. This is why mindful selection is critical when choosing your snack.

Raw vs. Roasted: How Preparation Affects Calories

Raw Cashews: Least processed, providing around 80-90 calories per 10 nuts.
Dry-Roasted Cashews: Slightly higher in calories than raw, approximately 90-100 per 10 nuts, as they are roasted without added oil.
Oil-Roasted Cashews: These absorb oil, increasing the calorie count significantly, potentially over 100 per 10 nuts.
Honey-Roasted or Sweetened: Highest in calories due to added sugar, potentially 110-120 calories or more per 10 nuts.

Nutritional Breakdown of 10 Cashew Nuts

Beyond the calories, 10 cashews offer a valuable nutritional profile that supports overall health. This small serving size provides a solid mix of macronutrients and essential vitamins and minerals.

A 10-nut serving typically provides:

Calories: 80–90 kcal (raw)
Healthy Fats: ~7 grams (raw)
Protein: ~2 grams (raw)
Carbohydrates: ~5 grams (raw)
Essential Minerals: Notable amounts of magnesium, zinc, copper, and iron.

The Importance of Portion Control

Cashews are calorie-dense, so moderation is important for weight management. Limiting yourself to a pre-portioned amount like 10 nuts is an effective strategy to keep calories in check while still benefiting from their nutrients. A standard serving size is typically 1 ounce, or about 18-20 cashews.

Comparison: 10 Cashews vs. Other Common Nuts

Here is a comparison of the approximate caloric content and nutritional profile of 10 cashews versus comparable serving sizes of other nuts.


Nutrient	10 Raw Cashews	10 Walnuts (Halves)	10 Almonds	10 Pistachios	10 Macadamia Nuts
Calories	~86 kcal	~103 kcal	~117 kcal	~65 kcal	~170 kcal
Protein	~2 g	~2.9 g	~4 g	~2 g	~1.3 g
Fat	~7 g	~10 g	~10 g	~5 g	~18 g

Note: Calorie and nutritional content can vary based on the specific size and variety of each nut.

Health Benefits of Incorporating Cashews into Your Diet

Including a handful of cashews in your daily diet offers a range of health benefits thanks to their rich nutrient content.

Heart Health: Cashews contain monounsaturated and polyunsaturated fats that can improve cholesterol levels and may reduce the risk of heart disease.
Diabetes Management: Their low glycemic index and fiber content can help manage blood sugar levels.
Rich in Minerals: Cashews are a good source of copper and magnesium, vital for nerve function, bone health, and energy. They also provide zinc and iron.
Antioxidant Properties: Cashews contain antioxidants that help protect cells from damage and reduce inflammation.
Weight Management: The combination of fats, protein, and fiber promotes fullness, aiding appetite control.
Brain Function: The nutrients in cashews support cognitive function and brain health.

Smart Ways to Eat 10 Cashew Nuts

Incorporating 10 cashews into your daily routine is easy:

Simple snack: Enjoy raw or dry-roasted for energy.
Topping: Sprinkle chopped cashews over salads or yogurt.
Dairy-free cream: Blend soaked cashews with water for a creamy sauce.
In smoothies: Add for texture, fats, and protein.
Trail mix: Combine with other ingredients for a portion-controlled mix.

Conclusion

In summary, 10 raw cashew nuts contain between 80 and 90 calories, offering healthy fats, protein, and essential minerals. The calorie count is higher in oil-roasted or sweetened versions. Practicing portion control and choosing minimally processed cashews allows you to benefit from their heart health, blood sugar regulation, and weight management advantages. Enjoying cashews in moderation is key to leveraging their nutritional power.

Frequently Asked Questions

Yes, 10 cashews can be a great snack for weight loss when consumed in moderation. The combination of protein, healthy fats, and fiber helps you feel full and satisfied, which can prevent overeating later.

10 raw cashews contain around 80-90 calories, whereas 10 almonds contain slightly more, at approximately 117 calories. Cashews are generally less calorie-dense per nut than almonds, but both are healthy in moderation.

For maximum health benefits, raw or dry-roasted cashews are generally preferred. They contain fewer calories and sodium than oil-roasted or salted versions. Some research suggests roasted cashews may have higher antioxidant activity.

A healthy daily intake is typically considered to be a small handful, or about 10–15 cashews as part of a balanced diet. A standard serving of one ounce is about 18–20 cashews, providing around 160-170 calories.

Yes, cashews are beneficial for heart health. They contain monounsaturated and polyunsaturated fats that can help reduce LDL ('bad') cholesterol levels. Their high magnesium content also supports cardiovascular function.

10 cashews provide about 2 grams of protein. While this is not a huge amount, it contributes to your daily protein intake and, combined with its other nutrients, makes it a valuable part of a balanced diet.

No, sweetened cashews are not as healthy as raw or dry-roasted versions. The added sugar increases the calorie count significantly and reduces the overall health benefits, making them a more indulgent treat.