Cashews, honey roasted
Common food
Photo: Wikipedia
These are whole cashew kernels coated in a sweet, crunchy layer of honey and often a touch of salt, creating a golden-brown, caramelized shell. The first bite delivers a satisfying crack, giving way to the rich, buttery, and slightly earthy nut inside. Nutritionally, they are a calorie-dense powerhouse, offering a substantial dose of healthy monounsaturated fats and plant-based protein.
Calorie split: 7% protein · 30% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible sweet-and-salty crunch that makes them a go-to snack for parties, hiking, or a quick energy boost. Their versatility shines in both sweet applications, like topping ice cream, and savory ones, like adding texture to stir-fries.
⚠️ Watch-outs & how to enjoy it better
The honey and sugar coating makes them high in added sugars, which can cause blood-sugar spikes if eaten in large quantities. As a tree nut, they are a common and serious allergen. To enjoy mindfully, practice strict portion control (e.g., a small handful) and pair them with a source of fiber or protein, like an apple or yogurt, to slow sugar absorption.
Key benefits
- Excellent source of monounsaturated fats for heart health.
- Good plant-based source of protein and magnesium.
- Provides quick energy from carbohydrates and natural sugars.
- Contains antioxidants like selenium and vitamin E.
- Offers a satisfying mix of sweet, salty, and savory flavors.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cashew 'apple' is not the nut itself but a fleshy, pear-shaped fruit that grows above it; the true fruit is the drupe that contains the cashew shell, which must be carefully processed due to its toxic resin.
Full nutrition (USDA data · scales with serving)
| Water | 1.1 g |
| Energy | 563 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 41.2 g |
| Carbohydrate, by difference | 43.7 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 25.1 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 4.1 mg |
| Magnesium, Mg | 175 mg |
| Phosphorus, P | 330 mg |
| Potassium, K | 381 mg |
| Sodium, Na | 394 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 1.5 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 46.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 41.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 33.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.53 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 22.6 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 22.1 g |
| MUFA 20:1 | 0.16 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 9.1 g |
| PUFA 18:2 | 8.5 g |
| PUFA 18:3 | 0.54 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are honey roasted cashews healthy?
They offer the same healthy fats and minerals as raw cashews but with added sugar and often more sodium. They are a nutritious treat in moderation, but not an everyday health food due to the coating.
How are they made?
Raw cashews are typically tossed with a mixture of honey, sugar, and oil, then roasted until the coating caramelizes into a crisp shell.
Can I use them in cooking?
Absolutely. They add a sweet crunch to salads, grain bowls, and stir-fries, or can be crushed as a topping for yogurt or oatmeal. Just be mindful that the added sugar can burn quickly in high-heat cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.63 kcal/g · 7% calories from protein · 2.0 g fiber · 25.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.