How many calories are in 20 cashews?

December 10, 2025 •

3 min read

A single 1-ounce serving of cashews, which typically contains 18–20 nuts, provides around 160 to 170 calories. For those asking how many calories are in 20 cashews, understanding this standard portion size is key for mindful snacking and effective calorie management.

Quick Summary

A standard 1-ounce serving, or about 20 cashews, contains approximately 160–170 calories, though the exact number varies by preparation. The count is slightly higher for roasted varieties, especially those with added oil or flavorings, compared to raw cashews.

Key Points

Calorie Count: 20 plain, raw cashews contain approximately 160 to 170 calories, equivalent to a standard 1-ounce serving.
Nutrient-Dense Snack: Cashews are packed with heart-healthy monounsaturated fats, protein, and essential minerals like magnesium and copper.
Beware of Preparations: Calorie content increases with added oil, salt, or sugar, so opt for raw or dry-roasted varieties for the most health benefits.
Portion Control is Critical: Due to their calorie density, limiting your intake to one ounce (about 20 nuts) is vital for effective weight management and overall health.
Supports Satiety: The combination of protein and healthy fats helps increase feelings of fullness, which can reduce overall calorie intake and assist with weight loss goals.
Versatile Ingredient: Beyond a simple snack, cashews can be used in smoothies, salads, sauces, and curries to add nutritional value and flavor.

Calorie Breakdown for 20 Cashews

When assessing the calorie content of cashews, the preparation method is a key factor. For raw, unroasted, and unsalted cashews, a serving of 20 nuts is typically equivalent to about 1 ounce (28g). This serving size contains roughly 160 to 170 calories. The slight variation can be attributed to differences in nut size. For instance, some sources specify 160 calories for 20 nuts, while others cite 172 calories for the same amount. Dry-roasted cashews, without added oils, have a slightly higher calorie count due to water loss during processing, which concentrates the nutrients and energy. Cashews roasted with oil will have an even higher caloric density due to the added fat. Flavored or sweetened cashews, such as honey-roasted, contain additional sugar that significantly increases the calorie count.

Nutritional Composition of a 20-Cashew Serving

Beyond just calories, 20 cashews pack a dense nutritional punch, making them a valuable addition to a balanced diet. A typical 1-ounce serving (around 20 nuts) offers:

Healthy Fats: About 13–14 grams of fat, with a high proportion being heart-healthy monounsaturated and polyunsaturated fats.
Protein: Approximately 5 grams of plant-based protein.
Carbohydrates and Fiber: Roughly 8–10 grams of carbohydrates, including about 1 gram of dietary fiber.
Vitamins and Minerals: Cashews are particularly rich in copper, which is essential for energy production, and magnesium, vital for bone health and nerve function. They also provide zinc, phosphorus, iron, and vitamin K.

Portion Control is Key for Health Benefits

While cashews are packed with nutrients, their high-calorie density means that portion control is crucial, especially for weight management. Eating cashews from a large bag can quickly lead to overconsumption and a calorie surplus. A balanced approach involves sticking to the recommended serving size of one ounce or about 20 nuts per day. A handful is a good visual guide, but for precise calorie counting, weighing the portion is more accurate. Pairing cashews with lower-calorie, high-fiber foods like fruit or vegetables can help you feel full without overdoing it. For example, a small handful of cashews with an apple is a great way to create a satisfying snack.

Cashews vs. Other Popular Nuts

Comparing cashews to other nuts can help you make informed choices based on your dietary needs. While all nuts are calorie-dense and offer distinct benefits, their macronutrient profiles differ slightly. Here’s a comparison of 1-ounce servings of common nuts:


Feature	Cashews (approx. 20 nuts)	Almonds (approx. 23 nuts)	Pistachios (approx. 49 nuts)
Calories	160-170	164	156
Total Fat	13-14 g	14.2 g	12 g
Protein	5 g	6 g	5 g
Fiber	1 g	3.5 g	3 g
Benefits	Rich in copper, magnesium	Higher fiber, good for weight loss	Good for mindful snacking due to shelling

Practical Ways to Incorporate Cashews into Your Diet

There are many easy and delicious ways to add a controlled portion of cashews to your daily meals, enhancing both flavor and nutrition.

Snack on them: A handful of raw or dry-roasted cashews is a perfect mid-day energy booster.
Add to breakfast: Sprinkle chopped cashews over oatmeal, yogurt, or blend them into a smoothie for a creamy texture and nutty flavor.
Enhance salads and stir-fries: Add a satisfying crunch to salads or stir-fried vegetable dishes with a sprinkle of cashews.
Create homemade sauces: Cashews can be soaked and blended to create a creamy, dairy-free sauce for pastas or other dishes.
Make nut butter: Create your own cashew butter by blending roasted cashews until smooth. It can be used as a spread or dip.

Conclusion

Understanding how many calories are in 20 cashews is essential for anyone monitoring their intake. With approximately 160–170 calories per standard 1-ounce (20-nut) serving, cashews are a calorie-dense but nutrient-rich snack. Rich in heart-healthy fats, protein, and essential minerals like magnesium and copper, they can be an excellent part of a healthy diet, particularly for supporting heart health and aiding in weight management through satiety. However, mindfulness of portion size is crucial to avoid excessive calorie intake. Choosing raw or dry-roasted, unsalted options is the healthiest choice, and cashews can be easily incorporated into various meals and snacks to boost both nutrition and flavor. For more detailed nutritional information on cashews and other nuts, refer to authoritative sources like the Healthline article on cashew benefits.

Frequently Asked Questions

A single plain, raw cashew nut contains approximately 8 to 9 calories. The calorie count can increase by 1-2 calories per nut if it is roasted with oil or sweetened.

Yes, dry-roasted cashews are slightly higher in calories per gram than raw cashews because the water content is removed, concentrating the energy. However, the difference is minimal if no oil is added.

When consumed in moderation and as part of a balanced diet, cashews can support weight loss. Their protein and healthy fat content promote feelings of fullness, helping to curb cravings.

For most adults, a standard portion is 1 ounce, which is equivalent to about 18–20 nuts and provides 160–170 calories. Sticking to this serving size is best for calorie management.

Cashews offer numerous health benefits, including supporting heart health with healthy fats, promoting bone strength and mood regulation with magnesium, and boosting immunity with zinc and copper.

Yes, excessive consumption of cashews can lead to a calorie surplus and weight gain due to their high caloric density. It can also cause digestive issues like bloating or gas if you are not used to high-fiber foods.

Cashews are generally comparable to almonds in calories per ounce, but almonds contain slightly more fiber and protein. For instance, a 1-ounce serving of almonds has about 164 calories, while cashews have around 160–170.

The healthiest way to eat cashews is to choose raw or dry-roasted, unsalted varieties. This avoids the extra calories and sodium from added oils, sugars, or salt.