How Many Kaju Should You Eat in a Day? A Complete Guide

November 20, 2025 •

2 min read

With approximately 157 calories and 12 grams of fat per ounce, the question of how many kaju should you eat in a day is critical for balancing nutritional benefits with calorie control. This guide provides a detailed breakdown of the recommended intake for different health objectives, ensuring you enjoy cashews responsibly.

Quick Summary

The ideal daily serving of cashews is about one ounce, or 15-20 nuts, to enjoy their health benefits without consuming excess calories. The precise amount can be adjusted based on personal health goals and dietary needs.

Key Points

Serving Size: A healthy portion is about 15-20 cashews, roughly one ounce or 28 grams.
Nutrient-Dense: A single serving provides heart-healthy fats, protein, and essential minerals like copper and magnesium.
Benefits of Moderation: Eating cashews in moderation supports heart health, weight management, and stable blood sugar levels.
Risks of Excess: Overconsumption can lead to weight gain, digestive issues, or an increased risk of kidney stones due to their high calorie and oxalate content.
Raw vs. Roasted: "Raw" cashews sold in stores are processed and safe; opt for unsalted, dry-roasted varieties over fried ones to avoid excess sodium and oil.
Listen to Your Body: Adjust your intake based on personal health goals and tolerance, and consult a doctor if you have any pre-existing conditions like nut allergies or kidney issues.

The Ideal Daily Serving Size of Kaju

For most healthy adults, a daily serving of cashews is approximately one ounce, or about 15 to 20 medium-sized nuts. This portion size is nutrient-dense and satisfying, contributing essential nutrients and healthy fats without excessive calories.

Nutritional Breakdown of a Single Serving

A 1-ounce (28-gram) serving of raw, unsalted cashews provides:

Calories: ~157
Protein: ~5.2 grams
Total Fat: ~12.4 grams
Carbohydrates: ~8.6 grams
Fiber: ~0.9 grams
Magnesium: ~82.8 mg
Copper: ~0.6 mg

Health Benefits of Eating Cashews in Moderation

Moderate cashew consumption offers several health advantages:

Supports Heart Health: Healthy fats can improve cholesterol levels, and magnesium aids blood pressure.
Aids in Weight Management: Protein, fiber, and fats promote fullness, reducing overeating.
Boosts Bone Health: Magnesium, phosphorus, and vitamin K are important for strong bones.
Regulates Blood Sugar: Low glycemic index and fiber help prevent spikes, suitable for those with diabetes risk.
Provides Antioxidant Protection: Compounds like polyphenols and carotenoids reduce inflammation and protect cells.

The Risks of Eating Too Many Cashews

Overeating cashews can lead to negative side effects due to high calories and fat:

Weight Gain: Excessive intake can exceed daily calorie needs.
Digestive Issues: High fiber and fat may cause bloating or gas.
Kidney Stones: Cashews contain oxalates, which can contribute to stone formation in some individuals.
Mineral Imbalance: Very high consumption might interfere with other mineral absorption.
Allergic Reactions: As a tree nut, cashews can cause allergies.

How to Avoid Overconsumption

Practice mindful snacking by measuring portions. Pairing cashews with other foods can increase satiety.

Cashew Intake for Specific Health Goals

Recommended portions vary based on goals:


Health Goal	Recommended Daily Serving	Approximate Number of Cashews	Justification
General Health/Maintenance	1 ounce (28g)	15–20 nuts	Balanced nutrients.
Weight Management/Loss	1 ounce (28g)	15–20 nuts	Satiating, but calorie density requires portion control.
Muscle Building/High Energy	Up to 2 ounces (56g)	30–40 nuts	Meets higher energy and protein needs.
Pregnancy	1 ounce (28g)	15–18 nuts	Supports fetal development and energy levels.

Raw vs. Roasted: Which is Healthier?

Commercially sold "raw" cashews are steamed to remove toxins. Nutritional differences between these and roasted are minimal, but consider:

Roasted Cashews: May have slightly more antioxidants but can contain added oils/salt. Dry-roasted, unsalted are preferable.
"Raw" Cashews: May retain more enzymes and minerals but can be harder to digest.
Soaked Cashews: Soaking improves digestibility and mineral absorption.

A Quick Comparison of Cashews and Other Popular Nuts


Nut Type	Typical Serving (1 oz/28g)	Calories	Protein (g)	Fiber (g)	Key Nutrient Highlight
Cashews	15-20 nuts	157	5.2	0.9	High in copper and magnesium.
Almonds	23 nuts	164	6.0	3.5	Excellent source of fiber and Vitamin E.
Walnuts	14 halves	185	4.3	1.9	Rich in Omega-3 fatty acids.
Pistachios	49 kernels	159	5.7	3.0	Provide more potassium than cashews.

Conclusion: Moderation is Key

Cashews are a nutritious addition to diets, but portion control is essential. A daily serving of 15 to 20 cashews provides beneficial nutrients. Consider health goals, choose unsalted varieties, and practice mindful snacking to enjoy benefits without risks. Consult a healthcare professional, especially with allergies or health concerns. For nutritional data, see USDA FoodData Central.

Frequently Asked Questions

For most adults, the recommended daily serving is about one ounce, which equals approximately 15 to 20 cashews.

Yes, when eaten in moderation, cashews can aid in weight loss. Their combination of protein, fat, and fiber promotes satiety, helping to curb appetite and prevent overeating.

Overeating cashews can lead to weight gain due to their high calorie content. Other side effects include digestive issues like bloating or gas, and an increased risk of kidney stones for susceptible individuals.

Yes, it is generally safe for pregnant women to consume cashews in moderation. They are a good source of essential nutrients like folate and iron, which are beneficial for fetal development.

Truly raw cashews with their shells are toxic and not safe to eat. However, the "raw" cashews available commercially have been steamed to remove the toxin urushiol and are safe for consumption.

The healthiest way to eat cashews is in their raw (processed) or dry-roasted, unsalted form. You can also soak them to enhance digestibility and nutrient absorption.

Yes, cashews can be a beneficial part of a diabetic diet when consumed in moderation. They have a low glycemic index, and their fiber, fat, and protein content helps regulate blood sugar levels.