How many calories are in 200 grams of Kaju?

December 3, 2025 •

3 min read

According to nutritional data, 200 grams of raw kaju contains approximately 1106 calories. This rich, buttery nut is a powerhouse of energy and vital nutrients, but its high-calorie density makes understanding its impact on your diet essential for mindful consumption. Here's a full breakdown of the calories and nutritional facts for 200 grams of kaju.

Quick Summary

This article provides a comprehensive overview of the caloric and nutritional content of 200 grams of kaju, detailing macronutrient breakdown, portion guidance, and comparison with other common nuts.

Key Points

High Calorie Count: 200 grams of raw kaju contains over 1100 calories, a significant amount of energy that requires mindful consumption.
Rich in Healthy Fats: The majority of calories in cashews come from heart-healthy monounsaturated fats.
Nutrient-Dense: Kaju is an excellent source of essential minerals like magnesium, copper, iron, and zinc.
Moderation is Key: While nutritious, the high caloric density means consuming a large portion like 200g can easily lead to weight gain.
Raw vs. Roasted: Different preparation methods affect calorie and sodium content; opt for raw or dry-roasted for fewer additives.
Potential Risks: Overconsumption can lead to digestive issues and, for some, increases the risk of kidney stone formation due to oxalate content.
Portion Control: A standard 1-ounce (about 18 nuts) serving is a more practical amount for daily intake.

The Caloric and Nutritional Breakdown of 200g of Kaju

Cashew nuts, or kaju, are renowned for their creamy flavor and versatility, but they are also known for being calorie-dense. A 200-gram serving of these nuts packs a significant amount of energy, primarily from healthy fats. While 200 grams is a large portion, understanding its full nutritional breakdown is key for anyone monitoring their intake for weight management or general health.

Calorie Count: Raw vs. Roasted Kaju

The preparation method of kaju can slightly alter its caloric content due to the addition of oils or salts. Here’s a look at the approximate calorie counts for a 200g serving, based on data from nutritional databases:

Raw Kaju: Approximately 1106 calories.
Dry Roasted Kaju (with salt): Approximately 1148 calories.
Oil Roasted Kaju (with salt): Approximately 1162 calories.

The bulk of these calories come from the nut's fat content, followed by carbohydrates and protein. It's important to note that a 200-gram portion is substantially more than the typically recommended serving size of 1 ounce (approx. 28 grams), which contains about 157-160 calories.

Macronutrient Profile in 200g of Raw Kaju

For a 200-gram serving of raw cashews, the macronutrient composition is as follows:

Fats: Approximately 88 grams, comprising a mix of saturated, monounsaturated, and polyunsaturated fats. The majority is monounsaturated fat, which is considered heart-healthy.
Carbohydrates: Approximately 60 grams, including dietary fiber and sugars.
Protein: Approximately 36 grams, making cashews a valuable source of plant-based protein.

Key Vitamins and Minerals

Beyond the macronutrients, 200 grams of kaju offers a wealth of essential micronutrients that contribute significantly to overall health:

Magnesium: Cashews are particularly rich in magnesium, which supports nerve function, muscle health, and bone density. A 200g serving can provide more than 100% of the recommended daily value.
Copper: This mineral is vital for red blood cell formation, immune function, and protecting against oxidative stress. A 200g portion delivers a very high percentage of daily copper needs.
Iron: Essential for carrying oxygen throughout the body, cashews provide a significant amount of iron.
Zinc: An important mineral for immune health and wound healing.
Vitamin K: Contributes to blood clotting and bone health.

Health Benefits of Moderation vs. Risks of Overconsumption

Eating cashews in moderation has numerous health benefits, including improved heart health, blood sugar control, and antioxidant defense due to compounds like polyphenols and carotenoids. Their fiber and protein content can also aid in appetite control and weight management.

However, eating a very large quantity like 200 grams in one go is generally not recommended. Here's why:

High Caloric Intake: The high calorie count can easily lead to a caloric surplus and potential weight gain if not accounted for in your daily diet.
High Oxalate Content: Cashews contain oxalates, and consuming them in high concentrations can increase the risk of kidney stone formation in susceptible individuals.
Digestive Discomfort: The high fat and fiber content in a large serving can lead to bloating, gas, and stomach upset, especially for those with sensitive digestive systems like IBS.
Potential Allergies: As with any tree nut, allergies are a possibility, with symptoms ranging from mild to severe.

Kaju vs. Other Popular Nuts: A Nutritional Comparison (per 1oz / 28g serving)

To put the nutritional content of cashews into perspective, here is a comparison with other common nuts based on a standard 1-ounce (approx. 28g) serving size:


Nutrient	Cashews	Almonds	Walnuts	Pistachios
Calories	157 kcal	163 kcal	185 kcal	159 kcal
Protein	5.2g	6.0g	4.3g	5.7g
Fat	12.4g	14.2g	18.5g	12.8g
Carbs	8.6g	5.7g	3.9g	7.7g
Fiber	0.9g	3.5g	1.9g	3.0g
Magnesium	82.8mg	76.5mg	44.9mg	36.9mg

Conclusion

In summary, while 200 grams of kaju provides a significant amount of energy, protein, and essential micronutrients, it is a very high-calorie portion. For the average person, it is best to consume cashews in moderation to enjoy their health benefits without excessive calorie intake. A single 1-ounce serving (about 18 nuts) is a sensible amount. Choosing raw or dry-roasted, unsalted options is preferable to avoid excess sodium and added oils. By practicing portion control, kaju can be a delicious and highly nutritious addition to a balanced diet.

For more dietary information, you can consult reliable sources like the USDA National Nutrient Database.

Frequently Asked Questions

When consumed in moderation as part of a balanced diet, cashews can aid in weight management. Their protein and healthy fat content promote a feeling of fullness, which can help control appetite. However, excessive consumption can lead to weight gain due to their high caloric density.

A healthy serving size for kaju is typically one ounce, which is about 18 whole cashews. This portion provides around 157-160 calories, offering nutrients without excessive calories.

No, they do not. While the difference is small, roasted cashews, especially those oil-roasted, contain slightly more calories than raw ones due to the added oil. Dry-roasted varieties are closer in calories to raw cashews.

Yes, 200 grams is generally considered too much for one day. It contains over 1100 calories, which is a substantial portion of the average person's daily caloric needs and could easily lead to weight gain if consumed frequently.

Consuming too many cashews can lead to several issues. These include weight gain from high calories, digestive problems like bloating and gas due to fat and fiber content, and a higher risk of kidney stones for predisposed individuals because of oxalates.

Based on a 1oz serving, cashews are slightly lower in calories and higher in carbohydrates than almonds. However, almonds contain more protein and significantly more fiber. Cashews are notably richer in minerals like magnesium and copper.

Cashews have a relatively low glycemic index, and studies suggest they can help manage blood sugar levels, especially in people with type 2 diabetes. The healthy fats and fiber help slow sugar absorption. However, large quantities should be avoided, especially before surgery, as they can affect blood sugar.