Cashew nut
Values per 100 g — CIQUAL data (ANSES). Fibre: 3 g.
Photo: Pexels
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.
What to pair it with
Cashews as a snack or in a stir-fry/curry.
Key takeaways
- 44 g fat + 27 g carbs per 100 g: a bit less fatty, dense.
- A handful (~30 g) = ~175 kcal: measure the portion.
- Plain rather than salted or honey-coated.
- Also as cashew "cream" for sauces.
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.
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