How much protein is in a 1/2 cup of cashews?

November 29, 2025 •

3 min read

According to USDA data, a half-cup of raw cashews contains approximately 12 grams of protein, while the same amount of dry-roasted cashews provides about 10 grams. This makes the popular, creamy nut a solid choice for boosting your protein intake, whether as a quick snack or a versatile ingredient in recipes.

Quick Summary

A half-cup of cashews offers a significant protein boost, with the exact amount varying slightly based on whether they are raw or roasted. The nut also provides healthy fats, fiber, and essential minerals like magnesium, iron, and zinc.

Key Points

1/2 Cup Protein: A 1/2 cup of raw cashews provides about 12 grams of protein, while the dry-roasted version contains approximately 10 grams.
Nutrient-Dense: Cashews are not only a source of protein but also rich in healthy fats, magnesium, copper, and zinc.
Good for the Heart: The monounsaturated fats and magnesium in cashews contribute to heart health by helping to lower bad cholesterol and regulate blood pressure.
Supports Weight Management: The combination of protein, fat, and fiber in cashews helps increase satiety, which can aid in weight loss by curbing appetite.
Excellent for Plant-Based Diets: As a plant-based food, cashews are a versatile protein source for vegans and vegetarians, offering essential amino acids and nutrients.
Amino Acid Source: While not a complete protein, cashews contain a good range of amino acids, contributing to overall protein needs.

The Exact Protein Breakdown for a 1/2 Cup of Cashews

When calculating the protein content of cashews, it's important to consider their preparation, as this can cause slight variations. The most common varieties are raw and dry-roasted, which offer slightly different protein amounts per the same volume serving.

Raw vs. Roasted Cashew Protein

Raw Cashews: A 1/2 cup of raw cashews contains approximately 12 grams of protein. Raw cashews are often used in vegan cooking to create creamy sauces and cheeses due to their mild flavor and soft texture.
Dry-Roasted Cashews: A 1/2 cup of dry-roasted cashews, without salt, typically contains around 10 grams of protein. The roasting process can slightly alter the nutritional profile, but they remain a nutrient-dense food.
Oil-Roasted Cashews: Similarly, a half-cup of oil-roasted cashews offers about 11 grams of protein. While this is a minor difference, it's worth noting for those meticulously tracking macronutrients.

These variations are minimal in the grand scheme of a balanced diet, but they highlight the importance of checking a product's specific nutrition label, especially for those with particular dietary goals.

More Than Just Protein: Other Nutrients in Cashews

Beyond their protein contribution, cashews are a powerhouse of other essential nutrients. A half-cup serving is rich in several key vitamins and minerals that support overall health.

Healthy Fats: Cashews are high in heart-healthy monounsaturated and polyunsaturated fats. These healthy fats help with satiety, keeping you full and satisfied after a meal or snack.
Magnesium: An excellent source of magnesium, a half-cup of cashews can provide a significant portion of your daily needs. Magnesium is crucial for nerve function, muscle contraction, and blood pressure regulation.
Copper: These nuts are exceptionally rich in copper, which is essential for iron absorption, energy production, and the formation of collagen.
Zinc: Cashews contain zinc, a mineral vital for immune system function and protein synthesis.
Iron: As mentioned in medical literature, the iron content in cashews is beneficial, especially for individuals who may experience iron deficiency.

How Cashew Protein Compares to Other Nuts

While cashews are a good source of protein, comparing them to other common nuts helps put their nutritional value into perspective. Below is a comparison table showing the approximate protein content per half-cup serving for various types of nuts.


Nut (Per 1/2 Cup)	Approximate Protein (grams)
Peanuts (dry roasted)	17
Almonds (toasted)	14
Pistachios (dry roasted)	13
Cashews (raw)	12
Sunflower Seeds (dry roasted)	12
Cashews (dry roasted)	10
Walnuts (chopped)	9

This table demonstrates that while peanuts and almonds typically edge out cashews in protein content per half-cup, cashews still provide a substantial amount, placing them among the top tier of nutty protein sources. Additionally, their unique amino acid profile, including tryptophan, contributes to their overall nutritional benefit.

How to Incorporate Cashews into Your Diet

Cashews are incredibly versatile and can be used in numerous dishes to boost flavor and nutritional value.

Here are some ideas:

Snack on them: A simple handful of cashews is a quick and satisfying snack. For portion control, measure out a half-cup and enjoy the energy boost.
Add to stir-fries and salads: Toss a few cashews into a stir-fry or sprinkle them over a salad for a crunchy texture and nutty flavor.
Make cashew butter: Blend raw cashews in a food processor until smooth for a homemade, creamy spread. This is a great alternative to peanut butter.
Create creamy sauces: Soaking and blending cashews can create a rich, creamy base for vegan pastas, curries, or creamy soups, replacing dairy-based alternatives.
Incorporate into baked goods: Add chopped cashews to cookies, muffins, or bread for extra texture and protein.

The Importance of Variety

Eating a variety of nuts and other protein sources is always recommended for a balanced diet. While cashews offer a great nutritional profile, combining them with other nuts, legumes, and protein-rich foods ensures a full spectrum of amino acids and minerals. For general guidance on protein intake, consult resources like the NIH about recommended dietary allowances.

Conclusion: Making Cashews Part of Your Routine

Knowing how much protein is in a 1/2 cup of cashews helps you make informed decisions about your dietary choices. With 10 to 12 grams per serving, depending on preparation, they are a convenient and tasty way to increase your daily protein intake. More importantly, their rich content of minerals like magnesium, copper, and zinc provides robust health benefits, from supporting heart and bone health to aiding in weight management. Whether you enjoy them raw, roasted, or as a creamy sauce, cashews are a valuable addition to any healthy eating plan.

Frequently Asked Questions

Raw cashews contain slightly more protein than dry-roasted cashews. A 1/2 cup of raw cashews has about 12 grams of protein, whereas the same amount of dry-roasted cashews has closer to 10 grams.

No, cashews are not a complete protein on their own. While they contain all essential amino acids, they are low in methionine and cysteine. For a complete protein, you should pair cashews with other foods like grains or legumes.

The protein in cashews provides the building blocks—amino acids—necessary for muscle repair and growth. While not a standalone solution, incorporating cashews into a balanced diet can support muscle health.

A 1/2 cup of raw cashews contains approximately 379 calories, primarily from healthy fats and protein. This makes them an energy-dense food, so portion control is important.

Yes, cashews can support weight management. Their combination of protein, healthy fats, and fiber helps you feel full and satisfied, reducing the urge to overeat.

A 1-ounce serving of unroasted, unsalted cashews contains about 5.16 grams of protein. A 1/2 cup is a larger serving size, approximately equivalent to 2 ounces.

Yes, some research suggests that consuming a small serving of cashews daily may help reduce LDL, or 'bad,' cholesterol. Much of their fat content is from stearic acid, which has a minimal effect on blood cholesterol.

Cashews are versatile. You can add them to smoothies for creaminess, blend them into sauces, sprinkle them on salads, or simply snack on a handful. They are also a staple in many dairy-free recipes.