Cashew nut
Values per 100 g — CIQUAL data (ANSES). Fibre: 3 g.
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Key takeaways
- check_circle44 g fat + 27 g carbs per 100 g: a bit less fatty, dense.
- check_circleA handful (~30 g) = ~175 kcal: measure the portion.
- check_circlePlain rather than salted or honey-coated.
- check_circleAlso as cashew "cream" for sauces.
A nut higher in carbs
The cashew stands out with a slightly different profile: 44 g of fat but also 27 g of carbs and 18 g of protein per 100 g (580 kcal). A bit less fatty than most nuts, it is still energy-dense.
Its creamy texture and mild taste make it a popular snack and a cooking ingredient (curries, vegan sauces).
The portion
Like all nuts, it is dosed: a handful (~30 g) provides ~175 kcal. Preferably plain; salted or honey versions add sodium and sugar. An asset when bulking, to measure when cutting.
How to use them
As a snack, in a bowl or stir-fry, or blended into cashew 'cream' for creamy dairy-free sauces. It easily enriches a dish with energy and creaminess.
Cashew cream: creaminess without dairy
Soaked for a few hours then blended with a little water, cashews make a smooth 'cream' that replaces fresh cream in sauces, soups or a curry — handy in vegan eating. Their mild taste blends into dishes without dominating.
The flip side: cashew cream is still very caloric. When bulking it is an asset; when cutting, count it precisely like any fat source.
Micronutrients: iron, zinc, magnesium and copper
Beyond the macros, the cashew is interesting for its minerals. It provides magnesium, zinc, copper, phosphorus and a little iron, as well as vitamin K and B vitamins. These micronutrients contribute to muscle function, cellular energy and immunity, areas that matter when you train regularly.
Be careful not to overstate their role, however: a handful never covers all needs, and plant iron is less well absorbed than iron from meat. Pair cashews with a source of vitamin C (a fruit, peppers in a stir-fry) to improve iron absorption, and vary your mineral sources through the week.
Preparation: roasted, soaked or blended
Cashews sold as "raw" have actually been heated, because the shell contains an irritating substance: this is why you never find them in the shell at the supermarket. You can dry-roast them in a pan or in the oven (150 to 160 °C / 300 to 320 °F, 8 to 10 minutes) to deepen their flavour, watching closely as they brown fast.
For a creamy preparation, soak them 2 to 4 hours in water (or 15 minutes in boiling water if you are in a hurry), drain them and blend. You get a cream, a plant milk or a cashew butter. Roughly crush them to add to a bowl, a rice salad or a vegetable stir-fry at the last moment, to keep their crunch.
Choosing and storing them
Choose whole cashews, an even cream colour, with no brown spots or rancid smell. The ingredient list should be short: cashews, and possibly a little salt. Caramelised versions, or those coated in honey, sugar or chocolate radically change the nutritional profile and turn a snack into a dessert.
Like all nuts, cashews contain fragile fats. Store them in an airtight jar, in a cool place away from light; in the fridge, they keep for several months. If their taste turns bitter, oily or smells like paint, they have gone rancid: better to throw them out than eat them.
Bulking, cutting and allergies
When bulking, cashews are an excellent extra: 30 g bring ~175 kcal, ~5 g of protein, unsaturated fat and useful carbs, without much volume in the stomach. Add them to a porridge, a trail mix or a stir-fry to raise the day's calorie total easily.
When cutting, reduce to a small weighed handful, or use them as a topping rather than a full snack. Finally, the cashew is a recognised allergen: a tree-nut allergy is common and can be severe. If in doubt, ask an allergist before eating them.
Common mistakes
The classic mistake is eating straight from the bag: cashews are mild, crunchy and very easy to swallow by the handful, and an extra 100 g a week is almost 600 kcal. Another trap: believing they replace a real protein source. With 18 g per 100 g, they complement, but do not replace eggs, lean meat, fish or legumes.
Finally, do not trust marketing labels like "natural" on mixes that actually contain added sugar or oil. Turn the pack over and read the nutritional values: it is the best reflex to stay consistent with your goals.
What to pair it with
Cashews as a snack or in a stir-fry/curry.
Frequently asked questions
Are cashews good for muscle building?
Yes, in a measured portion: a healthy-fat source, a bit higher in carbs than other nuts. Handy as a snack, but caloric — a handful is enough.
How many cashews per day?
A handful (~30 g) is a reasonable portion. Beyond that, calories climb fast: measure if you watch your weight.
Are cashews healthier than other nuts?
Not really: all nuts are good fat sources with slightly different profiles. Cashews are a bit less fatty and higher in carbs; walnuts have more omega-3; almonds, more fibre and vitamin E. The best move is to vary them.
Do cashews make you gain weight?
Only if they lead you to exceed your calorie needs. At 580 kcal/100 g they are dense, but a weighed handful is reasonable and filling. The problem almost always comes from quantity eaten without thinking.
Can you eat raw cashews?
Those sold as "raw" have been heated by the manufacturer to remove the irritating substance from the shell, so they are safe to eat. Never try to shell cashews in the husk yourself.
How much protein in a handful of cashews?
About 5 g of protein per 30 g. It is a supplement, not a main source: rely instead on lean meat, eggs, fish, dairy or tofu to cover the essentials.
Cashews or almonds: which to choose?
Almonds have more protein and fibre; cashews have more carbs and a creamier texture. There is no absolute winner: choose according to taste and use (cream, snack, stir-fry) and alternate the two.
How do you make cashew cream?
Soak 100 g of cashews for 2 to 4 hours, drain them, then blend with 100 to 150 ml of water, a pinch of salt and a little lemon juice until smooth. It keeps 3 to 4 days in the fridge.
Are cashews good before training?
In a small amount, one to two hours before, yes: their carbs and fat provide lasting energy. Avoid a large portion right before the session, as fat slows digestion and may cause discomfort.
Should you pick salted or unsalted cashews?
Unsalted, ideally: you keep control of your sodium, especially if you already eat a lot of prepared meals. If you like the salty taste, just add a pinch of salt to your portion.
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Nutrition values per 100 g come from the ANSES CIQUAL table (rounded; they vary by brand, variety and cooking). Informational content: it does not replace the advice of a doctor or dietitian.