How Many Calories Are in One Cashew Nut? (And Why It Matters)

Ever grabbed a handful of Cashews Nuts and wondered, "Is this healthy-or a silent calorie bomb?" You’re not alone. Whether you're tracking macros, planning snacks, or just plain curious, knowing the calories in one cashew nut can help you make smarter choices — without giving up your favorite creamy snack.

In this guide, we’ll break down exactly how many calories are in a single cashew, how that stacks up nutritionally, and whether cashews belong in your everyday diet. You’ll also get buying tips, portion tricks, and real talk about whether they’re actually good for weight loss.

Let’s crack it open

How Many Calories in One Cashew Nut?

Short answer:

One plain, raw cashew nut contains approximately 8 to 9 calories.

That’s based on an average weight of 1.5 grams per cashew, with about 45–50 calories per 6 nuts.

But not all cashews are equal:

• Roasted with oil? Add an extra 1–2 calories per nut.
• Salted? Sodium goes up, not calories — but still matters for heart health.
• Honey-roasted or caramel-coated? Expect 10–12 calories per nut (sugar adds up fast).

Calorie Range Per Nut:

• Raw: 8–9 kcal
• Dry-roasted: 9–10 kcal
• Oil-roasted: 10–11 kcal
• Flavored/sweetened: 11–12 kcal

Why Should You Care About One Nut?

If you’re only eating one, this may seem like overkill. But let’s be real -no one eats just one cashew. The real value is in understanding portion control.

Example:

1. A “handful” (about 18 cashews) = 160–170 calories.
2. That’s the calorie equivalent of:
3. 2 boiled eggs
4. A slice of whole-wheat toast with peanut butter
5. A medium banana + a spoonful of almond butter

Cashews are nutrient-rich, yes — but they pack energy. Knowing the per-nut count helps with mindful snacking.

Are Cashews Actually Healthy?

Absolutely — in moderation.

Health Benefits of Cashews:

• Good fats: Monounsaturated and polyunsaturated fats support heart health
• Magnesium: Aids muscle recovery, mood, and bone strength
• Zinc + Copper: Crucial for immune function and skin health
• Plant protein: 5g per ounce (about 18 nuts)

But here’s the deal: Calories still count. Cashews are dense. Eating straight from the bag makes it easy to overdo it.

What’s the Right Portion Size?

The USDA considers 1 ounce (28g) of cashews a single serving:

• About 18–20 nuts
• Roughly 160–170 calories

Smart snack tips:

• Pre-portion into small containers
• Pair with fruit or veggies for balance
• Use cashews to replace less healthy fats (e.g., instead of mayo or cream)

Pro tip: Use cashew cream as a dairy substitute -tastes amazing and adds nutrition.

Where to Buy Cashew Nuts (Without Overpaying)

If you’re looking to buy cashew nuts online, skip the overpriced tiny packs at gas stations. Instead, go for:

• Local dry fruit stores — often cheaper, fresher
• Wholesale retailers — better per-pound deals
• Trusted online shops — check reviews and origin (Indian or African cashews tend to be top quality)

Search tip: Try “buy cashew nuts near me” or “dry fruits shop near me” for local results — and always compare price per 100g.

Common Cashew Mistakes to Avoid

Let’s keep it real: cashews are tasty, but they can derail your diet goals if you're not careful.

Here’s what to watch:

• Mindless snacking: A few handfuls = 500+ calories
• Flavored options: Sugar + salt = cravings + bloating
• Fake "healthy" bars: Many bars use cashews + sweeteners = calorie bombs

✅ Stick to raw or dry-roasted, unsalted for best benefits.

FAQs: Cashew Calories & Nutrition

How many calories are in one cashew nut?

About 8 to 9 calories for a raw nut. Roasted or sweetened versions are higher.

Are cashews good for weight loss?

Yes, in small portions. They provide healthy fats, protein, and fiber — but overdoing it can lead to calorie surplus.

How many cashews can I eat in a day?

A safe, balanced amount for most adults is:

1. 10–15 cashews as a snack
2. Max 1 ounce (18–20 nuts) if watching calories

Can I eat cashews every day?

Yes — just balance with other healthy fats (like olive oil, seeds, or avocados). Variety matters.

Quick Takeaways

• One cashew = 8–9 calories (raw)
• Cashews = nutrient-rich, but calorie-dense
• Best to pre-portion and pair with fiber or protein
• Avoid overly processed or sweetened versions
• If you're looking to buy cashew nuts, go local or bulk

Final Thoughts:

Cashews aren’t the enemy - just be smarter than your snack cravings. A few conscious tweaks, and you can enjoy them daily without sabotaging your health goals.