Cashews
Cashews are a rich source of plant-based protein and provide a good amount of healthy fats, while maintaining a moderate level of saturated fat. They are high in dietary fiber which supports digestion, and contain essential minerals like magnesium, iron, and zinc that contribute to overall well-being. Cashews also offer significant potassium and phosphorus content, important for muscle and bone health. Their calorie density makes them a satisfying and nourishing snack when enjoyed in moderation.
Macronutrient distribution
A Serving (28 g) of Cashews contains 155 calories, 5.1 g of protein, 8.5 g of carbohydrates, and 12.3 g of fat.
- Protein
- 5.1 g12%
- Carbs
- 8.5 g21%
- Fat
- 12.3 g67%
of calories
Calorie Burn
How long would it take to burn off 155 calories?
- Walking3.5 mph, moderate pace27 min
- YogaModerate effort, gentle pace39 min
- SwimmingFreestyle, moderate effort20 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)14 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28 g)
Carbohydrates
- Carbohydrates8.5 / 313 g(3%)
- Dietary Fiber0.92 / 38 g(2%)
- Total Sugars1.7 g
- Other Carbohydrates5.6 g
Fats
- Total Fat12.3 / 83 g(15%)
- Saturated Fat2.2 / 25 g(9%)
- Monounsaturated Fat6.7 g
- Polyunsaturated Fat2.2 g
- Omega-30.02 g
- Omega-62.2 g
- Omega-96.7 g
- Oleic Acid6.6 g
- Capric Acid0 g
- Lauric Acid0 g
- Stearic Acid0.9 g
- Caprylic Acid0 g
- Linoleic Acid2.2 g
- Myristic Acid0 g
- Palmitic Acid1.1 g
- Alpha-Linolenic Acid (ALA)0.02 g
Protein
- Protein5.1 / 56 g(9%)
Amino Acids
- Lysine0.26 g
- Serine0.3 g
- Valine0.31 g
- Alanine0.22 g
- Cystine0.11 g
- Proline0.21 g
- Arginine0.59 g
- Histidine0.13 g
- Threonine0.2 g
- Isoleucine0.22 g
- Methionine0.09 g
- Tryptophan0.08 g
- Glutamic Acid1.3 g
- Aspartic Acid0.5 g
- Phenylalanine0.25 g
- Glycine0.24 g
- Leucine0.41 g
- Tyrosine0.16 g
Vitamins
- Vitamin A0.28 / 900 ug(0%)
- Vitamin C0.14 / 90 mg(0%)
- Vitamin E0.24 / 15 mg(2%)
- Vitamin K9.5 / 120 ug(8%)
- Vitamin B60.11 / 1.3 mg(9%)
- Thiamin (B1)0.14 / 1.2 mg(12%)
- Riboflavin (B2)0.03 / 1.3 mg(2%)
- Niacin (B3)0.37 / 16 mg(2%)
- Folate7 / 400 ug(2%)
- Pantothenic Acid (B5)0.34 / 5 mg(7%)
- Biotin5.9 / 30 ug(20%)
Minerals
- Calcium10.4 / 1,000 mg(1%)
- Iron1.7 / 8 mg(21%)
- Magnesium75.9 / 420 mg(18%)
- Phosphorus157.4 / 700 mg(22%)
- Potassium176.4 / 3,400 mg(5%)
- Sodium2.8 / 2,300 mg(0%)
- Zinc1.5 / 11 mg(14%)
- Copper0.6 / 0.9 mg(66%)
- Manganese0.47 / 2.3 mg(20%)
- Selenium6.6 / 55 ug(12%)
Other
- Water1.3 / 3,700 g(0%)
Sources
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