How many calories are in one piece of cashew nut?

November 30, 2025 •

3 min read

According to nutritional data, one single, raw cashew nut contains approximately 8 to 9 calories. This buttery-tasting nut is a nutrient-dense food, packed with healthy fats, vitamins, and minerals that contribute to overall well-being when consumed in moderation. Understanding this per-nut calorie count is key for mindful snacking and effective weight management.

Quick Summary

A single raw cashew has about 8-9 calories, but this can change based on preparation. Roasted, salted, or flavored cashews contain more. The nut also provides healthy fats, protein, and minerals like magnesium and copper.

Key Points

Single Nut Calories: A single, raw cashew nut contains approximately 8 to 9 calories.
Flavor Impacts Calories: The calorie count varies based on preparation; oil-roasted or sweetened cashews have higher calorie counts than raw or dry-roasted versions.
Rich in Healthy Fats: Most of a cashew's calories come from heart-healthy monounsaturated and polyunsaturated fats.
Nutrient-Dense: Cashews are packed with essential minerals like magnesium, copper, and zinc, and also contain beneficial antioxidants.
Moderation is Key: Despite being nutritious, cashews are calorie-dense, making portion control vital for weight management.
Versatile Ingredient: They can be easily incorporated into your diet in various forms, from snacking and trail mixes to creamy sauces and nut butters.

The Calorie Breakdown of a Single Cashew

An average raw, unsalted cashew kernel weighs around 1.5 grams and contains about 8 to 9 calories. This calorie content comes from its balanced macronutrient profile, which includes healthy fats, a small amount of protein, and carbohydrates. While this number might seem low, it's crucial to remember that nuts are calorie-dense. The way a cashew is processed and prepared also significantly impacts its final calorie count.

Raw vs. Roasted: How Preparation Affects Calories

The calorie content of a cashew is not static. How it's prepared—whether raw, dry-roasted, or oil-roasted—can slightly alter its nutritional value, especially the calorie count. True raw cashews are not actually available commercially, as they are cooked during processing to remove a toxic substance called urushiol. However, what is sold as 'raw' has been steamed and is safe to eat. Dry-roasted cashews are cooked without oil, and while they might lose a bit of water content, their overall calorie density per nut remains similar to the raw version. Oil-roasted cashews, on the other hand, absorb additional oil during cooking, which increases their fat and calorie content. Flavored cashews, with added sugar or sweeteners, can have an even higher calorie load.

The Health Benefits Beyond Calories

Beyond their energy content, cashews are a nutritional powerhouse. They are rich in heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol (LDL). Cashews are also an excellent source of essential minerals. For example, a single one-ounce serving (approx. 18 nuts) provides a significant percentage of the daily recommended intake for copper and magnesium, which are vital for bone health, immune function, and nerve function. Furthermore, they contain antioxidants like polyphenols and carotenoids, which help fight inflammation and protect the body from free radicals. These beneficial plant compounds contribute to overall wellness, making cashews a much healthier snack choice than processed alternatives.

How to Incorporate Cashews Mindfully

Including cashews in your diet doesn't have to be complicated, but being mindful of portion sizes is important due to their calorie density. A handful (about 18 nuts) is a standard serving size and an easy way to enjoy them. To make them a regular part of your meals, consider these options:

Add to Breakfast: Sprinkle chopped cashews over oatmeal, yogurt, or blend them into your morning smoothie for a creamy texture.
Enhance Main Dishes: Use them to thicken curries, add a satisfying crunch to stir-fries, or sprinkle on top of salads.
Create Homemade Butters and Cheeses: Cashews can be puréed into a creamy, dairy-free butter or used as a base for vegan sauces and cheeses.
Mix into Trail Mix: Combine cashews with other nuts, seeds, and dried fruit for a balanced and portable snack.

A Comparison of Cashew Varieties


Cashew Type	Average Calories per Nut	Notes on Nutritional Impact
Raw / Steamed	8-9 kcal	Lowest calorie option; preserves original nutritional profile.
Dry-Roasted	9-10 kcal	Calorie content remains nearly the same as raw; enhances flavor.
Oil-Roasted	10-11 kcal	Absorbs extra fat from oil during cooking, increasing calories.
Flavored/Sweetened	11-12+ kcal	Highest calorie count due to added sugars and oils.

Conclusion

While a single piece of cashew nut contains a modest 8 to 9 calories, its value extends far beyond a simple number. This small, kidney-shaped seed is loaded with beneficial nutrients, including heart-healthy fats, essential minerals like magnesium and copper, and antioxidants. The key to reaping its health benefits without derailing dietary goals is moderation and conscious portion control. By choosing raw or dry-roasted versions and incorporating them mindfully into meals, you can enjoy this versatile nut as part of a balanced and nutritious diet. Acknowledging the preparation method is vital for accurate calorie tracking, ensuring you get the most out of every handful.

Frequently Asked Questions

On average, ten raw cashew nuts contain between 80 and 100 calories. The exact number depends on the size of the individual nuts and whether they have been roasted or flavored.

Yes, cashews can be beneficial for weight loss when eaten in moderation as part of a balanced diet. Their fiber, protein, and healthy fat content helps promote satiety, which can curb cravings.

Oil-roasted cashews generally contain slightly more calories than raw or dry-roasted cashews because they absorb extra fat during the cooking process. Dry-roasted cashews, which are cooked without added oil, are very similar in calorie content to raw ones.

Cashews are rich in essential minerals such as magnesium, copper, zinc, and iron. They also contain antioxidants and healthy monounsaturated and polyunsaturated fats.

A standard, healthy portion size is approximately one ounce, which is about 18 to 20 nuts. For most people, a daily handful is a safe amount to enjoy as part of a balanced diet.

Yes, cashews are a staple in many vegan diets. They are often soaked and blended to create creamy, dairy-free alternatives like cashew milk, cheese, and pasta sauces.

Sweetened or heavily flavored cashews are generally not the healthiest option, as they often contain added sugars and oils, which significantly increase the calorie count and reduce their overall nutritional value. Raw or dry-roasted, unsalted versions are the best choice for health.