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Cashews (unsalted) Calories & Nutrition Facts

Cashews (unsalted) contains 553 kcal per 100g, with 18.2g of protein, 30.2g of carbohydrates, and 43.9g of fat. It is energy-dense. Its low carb content makes it a good fit for ketogenic diets. A vegan-friendly option.

  • Contains: Tree Nuts
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 6.68mg, Calcium 37.0mg, Vitamin C 0.5mg
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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Cashews (unsalted) is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 553 kcal of energy, 18.2g of protein, 30.2g of carbohydrates, and 43.9g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 43.9g per 100g (7.8g 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.

This food is a useful source of iron, providing 6.7mg 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 0.01g 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.

Cashews (unsalted) is suitable for ketogenic (with only 30.2g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 553 kcal per 100g, largely due to its fat content (43.9g 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. Cashews (unsalted) comes in at 553 kcal per 100g. Our nutrition estimator adds it straight into your running daily total.

Frequently Asked Questions

How many calories are in Cashews (unsalted)?

Cashews (unsalted) contains 553 kcal per 100g, which is approximately 28% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Cashews (unsalted) high in fat?

Yes, according to FSA traffic-light guidelines, Cashews (unsalted) is classified as high in fat with 43.9g per 100g (the threshold is 17.5g). Of this, 7.8g is saturated fat.

Is Cashews (unsalted) low in salt?

Yes, Cashews (unsalted) contains only 0.01g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Cashews (unsalted) keto-friendly?

Yes, with only 30.2g of carbohydrates per 100g, Cashews (unsalted) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Cashews (unsalted) suitable for vegans?

Yes, Cashews (unsalted) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 553 kcal and 18.2g of protein per 100g.

Is Cashews (unsalted) halal?

Yes, Cashews (unsalted) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Cashews (unsalted) contain any allergens?

Yes, Cashews (unsalted) contains the following allergens: tree nuts. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Cashews (unsalted) a good source of iron?

Cashews (unsalted) contains 6.68mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Why is Cashews (unsalted) so high in calories?

At 553 kcal per 100g, Cashews (unsalted) is energy-dense, primarily due to its high fat content (43.9g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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