Cashew nuts, kernel only, plain Calories, Macros & Key Nutrients

Nutritional Overview

Cashew nuts, kernel only, plain is a food item that can be part of a varied diet. Per 100g serving, it provides 573 kcal of energy, 17.7g of protein, 18.1g of carbohydrates, and 48.2g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 48.2g per 100g (9.5g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 4.6g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 6.2mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving contains 0.04g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

This is an energy-dense food at 573 kcal per 100g, largely due to its fat content (48.2g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Rather than guess, the real number for Cashew nuts, kernel only, plain is 573 kcal per 100g. Our calorie counter keeps that logged accurately alongside everything else.