Cashews
A distinctive nut with a creamy texture and delicious taste, rich in zinc, iron and copper, with a low glycemic index (25) that gives calm energy and supports the nervous and immune systems.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Cashews contain a little more starch than almonds and walnuts, so keep to a moderate portion (a small handful) and eat them slowly to enjoy their rich flavour.
Best preparation methods
Choose raw or dry-roasted cashews, and avoid kinds fried in commercial oils or coated in honey and artificial flavourings.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 553 kcal | 165.9 kcal |
| Protein | 18 g | 5.4 g |
| Carbohydrate | 30 g | 9 g |
| Available carbohydrate | 26.7 g | 8 g |
| Fat | 44 g | 13.2 g |
| Dietary fibre | 3.3 g | 1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 9 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Are Cashews good for weight loss?
Cashews provide 553 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 166 kcal.
How do Cashews affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Cashews?
A typical 30 g portion of Cashews provides about 166 kcal, 5.4 g protein, 9 g carbohydrate, 13.2 g fat and 1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.