How many calories are in 50 g of cashews? A complete nutrition guide

December 3, 2025 •

2 min read

A 50-gram serving of raw cashews contains approximately 277 calories, primarily from healthy fats. This makes them a dense source of energy, and their nutritional profile can change slightly depending on how they are prepared.

Quick Summary

A 50g portion of cashews typically contains 277 to 291 calories, with the exact number varying based on preparation like roasting or oil. This snack provides healthy fats, protein, and key minerals.

Key Points

Calorie Count: 50g of raw cashews has approximately 277 calories, but this number can increase with roasting.
Macronutrient Profile: 50g of cashews is rich in healthy fats (approx. 22-24g), with a moderate amount of protein (approx. 8-9g) and carbohydrates (approx. 15-16g).
Preparation Matters: Opting for raw or dry-roasted cashews over oil-roasted versions helps avoid extra fat and potentially high sodium content.
Rich in Minerals: Cashews are an excellent source of magnesium, copper, and phosphorus, which are vital for bone health, energy production, and immune function.
Satiating Snack: The protein, fiber, and healthy fats in cashews promote feelings of fullness, which can aid in weight management and appetite control.
Heart-Healthy: Consumption of cashews can support heart health by providing monounsaturated fats that help regulate cholesterol and blood pressure.

The Calorie Count Breakdown for 50 g of Cashews

When determining the calorie content of cashews, the preparation method is a key factor. A 50-gram portion is a substantial snack, equivalent to about two standard single-serving packages, and understanding its energy value is crucial for diet management. Below, we'll examine how different processing methods impact the final calorie count.

Raw Cashews: The Baseline

A 50g portion of raw cashews contains approximately 277 kcal. This provides a baseline for their nutritional density, with calories mainly from fats, plus protein and carbohydrates. Choosing raw cashews helps avoid added ingredients that increase calorie and sodium content.

Dry-Roasted vs. Oil-Roasted Cashews: Calorie Differences

Dry-roasting cashews without oil results in about 287 calories for a 50g serving, potentially increasing sodium if salted. Oil-roasting adds more calories; 50g of oil-roasted cashews without salt has around 290 calories, rising to 291 with added salt. This makes oil-roasted the most calorie-dense option.

Comparison Table: 50g Cashew Nutrition

This table shows the approximate calorie and macronutrient content for 50g of cashews based on preparation.


Nutrient	Raw (50g)	Dry-Roasted (50g)	Oil-Roasted (50g)
Calories	277 kcal	287 kcal	290-291 kcal
Fat	22 g	23 g	24 g
Carbohydrates	15 g	16 g	15 g
Protein	9 g	8 g	8 g

What Else is in 50 g of Cashews? Nutrient-Rich Goodness

Beyond calories, 50g of cashews is rich in essential nutrients.

Key Nutrients in 50g of Cashews:

Magnesium: About 33-35% of the Daily Value, supporting muscle and nerve function.
Copper: Supports immune function and red blood cell formation.
Phosphorus: Important for bone health.
Zinc: Essential for the immune system.
Antioxidants: Contains polyphenols and carotenoids that help protect cells.

Health Benefits of a Moderate Cashew Portion

Moderate cashew consumption offers health benefits:

Supports Heart Health: Monounsaturated fats help lower LDL cholesterol and magnesium regulates blood pressure.
Aids in Weight Management: Protein, fiber, and healthy fats increase satiety.
Boosts Brain Function: Supports cognitive health.
Improves Bone Health: Magnesium and phosphorus are vital for strong bones.

How to Incorporate 50 g of Cashews into Your Diet

Mindful portion control is key. A 28g serving is about 160-170 calories and is a common recommendation.

Smart snacking ideas for a 50g portion:

Mid-afternoon snack.
Sprinkled on salads.
Paired with fresh fruit.
Added to homemade trail mix.
Used in creamy sauces or vegan desserts.

Conclusion: Making Informed Snack Choices

A 50-gram serving of cashews is a calorie-dense yet nutrient-rich snack. Raw cashews have about 277 calories, which can increase slightly with roasting, especially in oil. They offer beneficial fats, protein, and minerals supporting heart health, weight management, and overall wellness. Moderation is important to enjoy their benefits without excess calories. Whether raw or roasted, cashews are a healthy choice within a balanced diet. For more information on dietary fats, consult resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

A 50g serving of raw cashews contains approximately 277 calories. This is the base calorie count before any cooking methods that might increase it, such as oil-roasting.

Yes, roasting can slightly increase the calorie count, especially if oil is used. For example, oil-roasted cashews typically have more calories per 50g than raw or dry-roasted versions due to the absorbed oil.

Cashews are high in fat, with about 22-24g per 50g serving, but most of this consists of heart-healthy monounsaturated and polyunsaturated fats. These fats are beneficial for cholesterol levels and overall heart health.

Despite being calorie-dense, cashews can support weight management through their protein, fiber, and healthy fat content. This combination promotes a feeling of fullness, which can help curb cravings and prevent overeating.

A 50g serving provides a range of essential nutrients, including significant amounts of magnesium, copper, and phosphorus. They also offer some zinc, iron, and various antioxidants.

The number of individual cashews in a 50g serving can vary based on size, but it's roughly equivalent to about 28 to 36 whole cashews. A standard one-ounce (28g) portion is about 18-20 nuts.

Yes, people with type 2 diabetes can generally eat cashews in moderation. The fiber and healthy fats help prevent blood sugar spikes. Some studies suggest regular cashew intake can help lower insulin levels.

For maximum health benefits, raw or dry-roasted cashews are generally the best options as they avoid added fats and sodium. Oil-roasted and salted versions should be consumed less frequently due to their higher calorie and sodium content.