How much protein is in 1 cashew? A detailed nutritional breakdown

November 4, 2025 •

3 min read

According to USDA data, a single average-sized cashew contains a modest amount of protein, approximately 0.2 grams. While this might seem insignificant, the true measure of a food's nutritional value, including how much protein is in 1 cashew, is best understood by looking at a standard serving size.

Quick Summary

A single cashew provides around 0.2 grams of protein. Its nutritional impact becomes more meaningful when viewed in a standard one-ounce serving, which offers several grams of protein, healthy fats, and minerals.

Key Points

Protein Per Nut: A single cashew contains approximately 0.2 grams of protein.
Serving Size Matters: A standard one-ounce (28g) serving, or about 18 nuts, provides a more substantial 5 to 6 grams of protein.
More Than Just Protein: Cashews are rich in healthy fats, fiber, magnesium, and copper, contributing to heart and bone health.
Plant-Based Source: They are a valuable source of protein and other nutrients for those following a vegan or vegetarian diet.
Versatile Ingredient: Cashews can be easily incorporated into meals, snacks, and even dairy-free recipes.
Compared to Other Nuts: While a good source, cashews generally contain less protein per ounce than almonds or peanuts but more than walnuts.
Not a Complete Protein: Cashews contain a variety of amino acids but are not a complete protein, so they should be combined with other plant-based sources for optimal intake.

The Protein Puzzle: Individual Cashew vs. Serving Size

When assessing the protein content of cashews, focusing solely on a single nut can be misleading. A standard serving size is a more practical metric for understanding its contribution to your daily protein intake. A single cashew is typically very small, weighing around 1.6 grams. A handful, or a one-ounce (28-gram) serving, provides a much more significant nutritional impact. For example, a one-ounce serving contains approximately 4.2 to 5.2 grams of protein, along with healthy fats, vitamins, and minerals. This difference highlights why portion size is critical for evaluating any snack's nutritional contribution to a balanced diet.

Protein Content in Different Cashew Servings

For those tracking macronutrients, knowing the protein content in common serving sizes is far more useful than the per-nut value. This information helps in planning meals and snacks effectively.

Single Cashew (approx. 1.6g): 0.2 grams of protein
10 Cashews (approx. 16g): 2 to 3 grams of protein
1 Ounce (28g / ~18 nuts): Approximately 4.2 to 5.2 grams of protein
100 Grams: 15 to 18 grams of protein, depending on processing

Beyond Protein: The Nutritional Profile of Cashews

Cashews are more than just a source of protein; they offer a wealth of other important nutrients. A one-ounce serving provides essential minerals that are crucial for bodily functions.

Heart-Healthy Fats: Cashews are rich in monounsaturated fats, which are known to support heart health and can help lower LDL ('bad') cholesterol levels.
Essential Minerals: They are an excellent source of magnesium, which aids in muscle and nerve function, and copper, vital for energy production and brain health. Cashews also provide zinc, iron, and phosphorus.
Antioxidants: Cashews contain beneficial antioxidants, including polyphenols, which can help protect the body from free radical damage.
Vitamins: They offer B vitamins and a good amount of Vitamin K.

How Cashews Compare to Other Common Nuts

While cashews are a solid source of plant-based protein, their content is moderate compared to some other nuts. Here is a comparison of the protein content in a one-ounce (28g) serving of various nuts:


Nut	Protein per 1 oz (28g) Serving	Other Key Nutrients
Cashews	~5 grams	Magnesium, Copper, Monounsaturated Fat
Almonds	~6 grams	Vitamin E, Fiber, Calcium
Peanuts	~7 grams	Biotin, Healthy Fats
Pistachios	~6 grams	Antioxidants, Vitamin B6, Potassium
Walnuts	~4 grams	Omega-3 Fatty Acids, Antioxidants

Integrating Cashews into a Healthy Diet

Cashews are a versatile ingredient that can be enjoyed in many ways, making it easy to incorporate their protein and other nutrients into your daily meals. They can be consumed raw or roasted, salted or unsalted. Here are some simple ideas:

As a Snack: A handful of cashews is a satisfying and nutritious snack that can keep you feeling full between meals.
In Stir-Fries: Add cashews to Asian-inspired dishes for extra crunch and protein.
In Salads: Sprinkle chopped cashews over salads to boost texture and flavor.
In Homemade Nut Butter: Blend cashews to create a creamy, dairy-free nut butter that's perfect for toast or smoothies.
In Dairy-Free Creams: Soaked and blended cashews form a creamy base for vegan sauces, dressings, and desserts.
In Trail Mixes: Combine cashews with other nuts, seeds, and dried fruit for a customizable and energizing snack.

Cashews and Amino Acids

Protein is made up of amino acids, and cashews contain a mix of both essential and non-essential types. While cashews provide a variety of amino acids, like tryptophan and arginine, they are not a complete protein source on their own. This is common for many plant-based proteins. To ensure a complete amino acid profile, especially for those on a plant-based diet, it's beneficial to pair cashews with other complementary protein sources throughout the day, such as legumes, whole grains, or seeds.

Conclusion: A Small Nut with Significant Value

In summary, while a single cashew contains only about 0.2 grams of protein, a standard one-ounce serving offers a valuable 5 grams of protein, along with an array of other vital nutrients. Cashews are a rich source of healthy fats, essential minerals like magnesium and copper, and antioxidants, making them a beneficial addition to any diet. They are a versatile, delicious, and healthy option for snacking or enhancing a variety of meals. As with all nuts, moderation is key due to their caloric density, but when included as part of a balanced diet, they contribute positively to overall nutrition.

For more detailed nutritional information, consult the Food and Agriculture Organization of the United Nations, which has published research on cashew nut composition.

Frequently Asked Questions

A handful of cashews is roughly equivalent to a one-ounce (28g) serving, which contains approximately 5 grams of protein.

Yes, cashews are a very good source of plant-based protein for vegetarians and vegans, especially when paired with other protein-rich foods like lentils and grains to provide a complete amino acid profile.

Cashews have a moderate protein content compared to other nuts. For instance, almonds and peanuts generally have more protein per ounce, while cashews have slightly more than walnuts.

The process of roasting does not significantly alter the protein content of cashews. However, it can affect the fat content and add sodium if salted.

A typical serving size for cashews is one ounce (about 18 nuts), which provides a good balance of protein, healthy fats, and calories.

No, like most plant-based foods, cashews do not contain all nine essential amino acids in sufficient quantities to be considered a complete protein source on their own. They should be complemented with other protein sources.

Cashews are a rich source of healthy fats, dietary fiber, magnesium, copper, zinc, iron, and several B vitamins.