How much protein is in 200g of cashews?

December 2, 2025 •

3 min read

According to nutritional data, a 200g serving of raw cashews contains approximately 36 grams of protein. While this is a significant amount, it is essential to consider the complete nutritional profile, including fat content and calories, to understand how 200g of cashews fits into a balanced diet.

Quick Summary

A 200g serving of raw cashews provides about 36g of protein, alongside a high calorie and fat content. The total nutritional value is influenced by whether the cashews are raw, roasted, or salted. This overview explores the macronutrient composition and health benefits of cashews.

Key Points

Significant Protein Source: A 200g portion of raw cashews contains approximately 36 grams of protein.
High in Calories and Fat: A 200g serving of cashews is very energy-dense, containing over 1100 calories and 88 grams of fat, mostly healthy monounsaturated fat.
Rich in Minerals: Cashews provide excellent amounts of essential minerals, including copper, magnesium, and zinc.
Processing Affects Nutrition: The protein and fat content can vary slightly, and sodium levels increase dramatically in oil-roasted and salted versions.
Versatile Ingredient: Cashews can be used in numerous recipes, from snacks to sauces, but should be consumed in moderation due to their high caloric density.
Health Benefits: The nutrient profile supports various bodily functions, including immune health and nervous system function.
Portion Control is Key: Despite being healthy, the high calorie and fat content mean that portion sizes should be monitored, especially for those watching their weight.

Nutritional Breakdown of a 200g Serving of Cashews

A 200g serving is a substantial portion of cashews, and understanding its full nutritional impact is crucial for mindful eating. The protein content, while noteworthy, is part of a much larger picture that includes fat, carbohydrates, vitamins, and minerals.

Protein Content

Raw cashews are a strong source of plant-based protein. For a 200g serving, you can expect to find approximately 36 grams of protein. For context, this is a significant portion of the average person's recommended daily intake. This makes them a popular choice for vegetarians, vegans, and those looking to increase their protein from non-animal sources.

Full Macronutrient Profile

Beyond just protein, the macronutrient profile for 200g of raw cashews is substantial:

Fat: Around 88 grams of total fat, with about 16 grams of saturated fat. A large portion of the fat is healthy monounsaturated fat.
Carbohydrates: Approximately 60 grams of carbohydrates, including about 7 grams of fiber and 12 grams of sugar.
Calories: A hefty 1106 calories, making this serving highly energy-dense.

The Importance of Processing

The preparation of cashews can significantly affect their nutritional values, particularly the sodium and fat content. Raw cashews are the purest form, offering the most unadulterated nutritional benefits. Oil-roasted and salted versions, while flavorful, introduce additional fats and sodium that may not be desirable for all diets.

Key Vitamins and Minerals

Cashews are packed with a variety of essential micronutrients that contribute to overall health. A 200g serving contains excellent levels of copper, magnesium, and zinc.

List of Key Nutrients in 200g Cashews:

Copper: Essential for energy production, brain development, and a strong immune system.
Magnesium: Important for muscle and nerve function, blood sugar control, and blood pressure regulation.
Zinc: Crucial for immune function, protein synthesis, and wound healing.
Iron: A good source of plant-based iron, vital for transporting oxygen throughout the body.
Vitamin K: Important for blood clotting and bone health.

Comparing Raw vs. Roasted Cashews

While the core nutritional value of cashews remains similar across preparations, there are slight, yet important, differences to consider, as shown in the table below. The primary distinction is often related to the fat and sodium content added during roasting.


Nutrient (per 200g)	Raw Cashews	Oil-Roasted & Salted Cashews
Calories	1106 kcal	1162 kcal
Protein	36 g	34 g
Total Fat	88 g	96 g
Sodium	24 mg	616 mg
Magnesium	584 mg	546 mg
Copper	4 mg	4 mg

How to Incorporate Cashews into Your Diet

Given their high-calorie density, moderation is key when adding cashews to your meals. They can be a versatile ingredient in various dishes.

For a quick snack: A small handful of raw cashews can provide a satisfying protein boost.
In salads: Chopped cashews add a pleasant crunch and nutty flavor.
As a butter or cream: Cashews can be blended into a creamy paste for vegan sauces, desserts, and dips.
With stir-fries: Whole or halved cashews can be added to stir-fries for extra texture and protein.
Toppings: Crushed cashews make an excellent topping for oatmeal, yogurt, or baked goods.

Conclusion

While the question of how much protein is in 200g of cashews is straightforward, the broader nutritional context is what makes them a powerful dietary addition. A 200g serving of raw cashews offers an impressive 36g of protein, along with an abundance of essential vitamins and minerals. However, this comes with a high calorie and fat count, emphasizing the need for portion control. By being mindful of preparation and quantity, cashews can be a beneficial part of a balanced and healthy eating plan. For reliable nutrition information, it is always recommended to consult authoritative sources like the USDA or the Food and Agriculture Organization (FAO).

Frequently Asked Questions

Cashews are not a complete protein, as they are low in the amino acid lysine. However, when combined with other plant-based protein sources like legumes, they contribute to a well-rounded amino acid intake.

Raw cashews have slightly different nutritional values than roasted ones. Roasted varieties, especially those with added oil and salt, will have higher fat and sodium content compared to their raw counterparts.

Yes, for most people, 200g is a very large serving and would be considered too much for a single day. A standard serving size is typically much smaller, around 30g, due to the high calorie and fat content.

The protein in cashews, along with their vitamins and minerals, helps support muscle and tissue repair, immune function, and can contribute to overall bodily health.

While cashews are high in calories, their combination of protein, healthy fats, and fiber can increase satiety and help manage cravings, potentially aiding weight loss when consumed in small, controlled portions.

A 200g serving of cashews is an excellent source of minerals like copper, magnesium, zinc, iron, and phosphorus. It also contains several B vitamins and vitamin K.

Cashews are a good supplemental source of protein and nutrients like magnesium, which is important for muscle function. However, they should be part of a diverse diet with other protein sources for optimal muscle building.