Cashews contain 553 kcal per 100g — the second lowest calorie count of any nut in this cluster, just below pistachios at 560 kcal. A small handful of about 30g (approximately 18 cashews) contains approximately 166 kcal — 8% of the adult 2,000 kcal daily reference intake. A single cashew weighs approximately 1.7g and contains around 9 kcal. The relatively lower calorie density compared to most nuts is because cashews have less fat and more carbohydrate than typical tree nuts, though they remain calorie-dense compared to most other snack foods.

Cashews contain 2.2mg of copper per 100g — 220% of the NRV, the highest copper content of any nut in this cluster. A 30g handful provides 0.66mg of copper — 55% of the adult daily requirement of 1.2mg. For children aged 4 to 6 the same handful provides 165% of their daily copper requirement. Copper is needed to make red blood cells, supports the immune system and contributes to the normal function of the nervous system. Cashews are one of the most efficient whole-food sources of copper available alongside liver, oysters and dark chocolate.

Cashews contain 6.7mg of iron per 100g — 48% of the NRV. A 30g handful provides 2.01mg of iron — 18% of the adult male daily requirement (11mg) and 14% of the adult female daily requirement (14.8mg). For children aged 4 to 6 the same handful covers 33% of their daily requirement. This is one of the higher iron contents of any nut in this cluster — hazelnuts provide 34% NRV per 100g, almonds 26% NRV. Plant-based iron (non-haem iron) is less readily absorbed than animal-source iron, but absorption is enhanced by consuming cashews alongside vitamin C-containing foods. Cashews are a useful iron source for those following plant-based diets.

Cashews contain 18g of protein per 100g — approximately 5.4g per 30g handful, or 11% of the adult daily reference intake of 50g. This is a solid protein content for a tree nut, below almonds at 21.2g/100g and peanuts at 26g/100g but well above macadamia nuts at 7.9g/100g and pecans at 9.2g/100g. Cashews are one of the more protein-complete nuts and a useful protein source in plant-based diets. Cashew milk and cashew-based dairy alternatives are popular partly because of this reasonably balanced protein alongside their naturally creamy texture.

Cashews contain 3.3g of fibre per 100g — approximately 1g per 30g handful. This is the second lowest fibre content of any nut in this cluster, above only pine nuts at 3.7g/100g and significantly lower than almonds at 12.5g/100g, tiger nuts at 33g/100g or pistachios at 10.6g/100g. Cashews are not a meaningful fibre source and should not be relied upon to contribute significantly to daily fibre intake. Those wanting nuts for their fibre content are better served by almonds, pistachios or tiger nuts. Cashews' nutritional strengths lie in their copper, iron, magnesium and protein content rather than fibre.

Cashews contain 5.9g of sugar per 100g — approximately 1.8g per 30g handful, or about half a teaspoon. This is higher than most other nuts — almonds contain 4.4g/100g and peanuts 4g/100g — but all of it is intrinsic sugar, naturally occurring within the nut, with 0g of added or free sugar. The higher natural sugar content relative to other nuts, combined with their higher carbohydrate at 30g/100g, means cashews have a slightly higher glycaemic impact than most tree nuts, though it remains modest in absolute terms. They contribute 0g to NHS daily free sugar limits regardless of portion size.

Cashews are exceptional for copper at 220% NRV per 100g — the highest of any nut in this cluster. They are also high in manganese (85% NRV), phosphorus (85% NRV), magnesium (78% NRV), zinc (58% NRV), iron (48% NRV) and vitamin K (45% NRV). A 30g handful provides 88mg of magnesium (29% of the adult daily requirement), 178mg of phosphorus (32%), 1.74mg of zinc (18%) and 2.01mg of iron (18% of adult male requirement). The breadth of the mineral profile makes cashews one of the most micronutrient-rich nuts per serving, particularly for copper, magnesium and iron.

Yes. Plain cashews are a NOVA group 1 whole food with 0g of added sugar, 0g of salt and no additives. They combine the second lowest calorie density of any nut in this cluster with meaningful protein, exceptional copper, strong iron and magnesium and a broad mineral profile. Their main nutritional weaknesses are low fibre at 3.3g/100g and moderately higher carbohydrate at 30g/100g compared to most tree nuts. For those following plant-based diets, cashews are particularly valuable for copper and iron — two minerals that can be harder to obtain without animal products. A 30g handful is a nutritionally well-rounded snack for most adults.

No. Cashews sold as raw have always been heat-treated before reaching the consumer. The cashew shell contains a caustic oil called urushiol — the same compound found in poison ivy — that must be removed by roasting or steaming before the nut is safe to eat. This heat treatment is applied to all cashews including those labelled raw. The nutritional impact is minimal — the process does not significantly change the macronutrient or micronutrient profile — but it means true raw cashews as sold by retailers are not unprocessed in the way raw almonds or raw walnuts are. They remain NOVA group 1 because the heat treatment is a minimal physical process with no additives, but they have always undergone some heat exposure.

Whole cashews are a choking hazard for children under 5 and must not be given to this age group. From age 5 upwards whole cashews can be introduced carefully with supervision. Cashew butter is a safer alternative for younger children and can be introduced from around 6 months as part of weaning in line with NHS allergen introduction guidance. Cashews are a tree nut and one of the 14 major allergens — they are also botanically related to pistachios and mangoes, and cross-reactivity between cashew and pistachio allergy is particularly common. Introduce gradually and watch for any allergic reaction. If there is a family history of tree nut allergy, consult a GP or allergy specialist before introducing cashews.

Yes. Cashews are a tree nut and one of the 14 major allergens regulated under UK food law. Cashew allergy is one of the more common tree nut allergies and can cause severe reactions including anaphylaxis. Cashews are botanically in the same family as pistachios and mangoes — cross-reactivity between cashew and pistachio allergy is common, and some people with mango allergy also react to cashews. Cross-reactivity with other tree nuts is also possible. Anyone with a known or suspected nut allergy, particularly pistachio allergy, should seek medical advice before consuming cashews. Cashew allergy can develop in adulthood even without previous childhood reaction.

Yes. Cashews are suitable for vegans and vegetarians. They contain no animal-derived ingredients and are entirely plant-based. For vegans, cashews are particularly valuable for copper, iron and magnesium — three minerals that can be harder to obtain without animal products. Cashews are widely used in vegan cooking as a base for dairy-free cream sauces, cheese alternatives and plant-based milk because of their naturally creamy texture when blended. They are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products.

Cashews have the highest copper content of any nut in this cluster at 220% NRV per 100g and one of the highest iron contents at 48% NRV. They are second lowest in calories after pistachios at 553 kcal per 100g. Their total fat at 44g/100g is the lowest of any tree nut here. Carbohydrate at 30g/100g is the highest of any nut in this cluster — significantly more than almonds at 21.6g/100g and macadamia at 14g/100g — making them less suited to strict low-carbohydrate diets. Fibre at 3.3g/100g is among the lowest. Protein at 18g/100g is solid. The cashew niche is copper, iron and magnesium rather than fibre or fat profile.

Plain cashews fit well into a balanced diet as a source of copper, iron, magnesium and protein. A 30g handful provides 166 kcal, 5.4g protein, 0.66mg copper (55% of adult daily requirement) and 2.01mg iron (18% of adult male daily requirement) with 0g of added sugar or salt. The relatively low fibre at 1g per handful and higher carbohydrate at 9g per handful distinguish them from most other nuts. They work well alongside higher-fibre nuts such as almonds or tiger nuts in a mixed approach. For plant-based eaters specifically, cashews are one of the more useful nuts for addressing copper and iron gaps in the diet.