Foods/Nuts & Seeds/Cashews

Nuts & Seeds · snack

Cashews

1 oz (≈18 nuts) · 28 g158 kcal

A nuts & seed that's a strong source of Copper and Manganese.

Macros

Per serving

158 kcal

Energy

4.9g

Protein

10.2g

Carbs

10.9g

Fat

1.1g

Fiber

Protein 4.9 gCarbs 10.2 gFat 10.9 g

565 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (≈18 nuts) (28 g), as a share of a reference adult — male, 35, moderately active.

69%

24%

21%

21%

17%

13%

Good source of (≥ 20% RDA)

CopperManganesePhosphorusIron

Pairs well with

What fills cashews’s gaps?

Cashews is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Thiamin (B1)2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 oz (≈18 nuts) = 28 g

Generous to use, with room before it crowds out variety.

Common questions

Cashews, in brief

How many calories are in cashews?

1 oz (≈18 nuts) (28 g) of cashews has about 158 calories.

What is cashews a good source of?

Cashews is a good source of Copper, Manganese, Phosphorus, Iron.

Is cashews good in a smoothie?

S8D usually places cashews as a snack-role food alongside the smoothie.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Copper Manganese Phosphorus Iron Magnesium Zinc

Put cashews to work.

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