Protein in Cashew Nuts: How Much per 100g and per Portion
Plain cashew kernels provide 17.7g of protein per 100g. This makes them a useful source of plant-based protein, although they are also energy-dense due to their high fat content. A smaller 30g amount of cashews contains 5.3g of protein and 172 calories, making it a convenient snack to contribute to your daily protein intake.
CoFID 14-811 · Cashew nuts, kernel only, plain
What the numbers say
- Protein per calorie. Cashews offer 3.1g of protein for every 100 calories. Protein accounts for 12% of their total energy, with the majority coming from fat.
- Fat and sugar levels. According to UK front-of-pack labelling guidance, cashew nuts are high in fat and saturated fat. They are rated as low in sugars and salt.
- Fibre information. The official UK food composition data does not currently include a value for the dietary fibre in plain cashew nuts. Therefore, the amount is undetermined for this food.
- Share of reference intake. A 100g amount of cashews provides 35% of the UK’s reference intake for protein for an average adult.
Cashew Nuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 573 kcal 2,374 kJ |
29% | – |
| Protein | 17.7g | 35% | – |
| Fat | 48.2g | 69% | high |
| of which saturates | 9.5g | 48% | high |
| Carbohydrate | 18.1g | 7% | – |
| of which sugars | 4.6g | 5% | low |
| Fibre | n/a | – | – |
| Salt | 0.04g | 1% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cashew nuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.7g | 86 | 2.7g | 7.2g |
| 30g | 5.3g | 172 | 5.4g | 14.5g |
| 50g | 8.8g | 286 | 9.1g | 24.1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cashew nuts for 20g or 30g of protein
- To get a 20g serving of protein from cashews alone, you would need to eat about 113g, which also contains 647 calories and 54.5g of fat.
- A larger 30g protein portion requires 169g of cashews, providing 971 calories, making them a very high-energy way to meet protein targets.
- A small 30g snack of cashews provides 5.3g of protein and 172 calories, which can contribute to daily goals without a significant calorie cost.
How it compares with other nuts and seeds
Within the nuts and seeds group, plain cashews rank in the lower half for protein content, placing 9th out of 14 similar foods for protein per 100g. Their protein-per-calorie score is slightly better, ranking 7th in the group. Foods with very similar protein levels include pistachios (17.9g) and sesame seeds (18.2g). Other options like sunflower seeds (19.8g) and almonds (21.2g) offer more protein per 100g. While a useful source, cashews are not the highest-protein choice among nuts and seeds.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cashew Nuts | 17.7g | 573 | 3.1g |
| Pistachios | 17.9g | 601 | 3g |
| Sesame Seeds | 18.2g | 598 | 3g |
| Sunflower Seeds | 19.8g | 576 | 3.4g |
| Almonds | 21.2g | 554 | 3.8g |
Quick answers
Are cashew nuts a good source of protein?
Cashew nuts provide 17.7g of protein per 100g, which is 35% of the daily reference intake. They are a source of protein, but also high in calories, with fat providing most of their energy.
How much protein is in a 30g portion of cashews?
A 30g amount of plain cashew kernels contains 5.3g of protein. This portion size also provides 172 calories and 14.5g of fat.
Are cashews high in fat?
Yes, at 48.2g of fat and 9.5g of saturated fat per 100g, cashews are classified as high in both total fat and saturated fat under UK front-of-pack labelling guidelines.
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.