Nuts, cashew nuts, oil roasted, without salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
Oil-roasted cashews are golden-brown, buttery nuts with a satisfying crunch and a rich, slightly sweet flavor that intensifies with heat. They are a calorie-dense powerhouse, delivering nearly 48g of healthy fats and almost 17g of protein per 100g, making them a potent source of energy and satiety.
💚 Why it's loved
People adore them for their luxurious, buttery flavor and addictive crunch, which makes them a premium snack and a versatile ingredient. They are a beloved staple in everything from trail mixes and salads to rich, creamy sauces and desserts across global cuisines.
⚠️ Watch-outs & how to enjoy it better
As a high-calorie, high-fat food, overconsumption can lead to weight gain, and they are a common tree nut allergen. To enjoy them mindfully, practice portion control by measuring out a single serving, and pair them with lower-calorie foods like vegetables or fruit to add volume and balance.
Key benefits
- Excellent source of heart-healthy monounsaturated fats
- Provides plant-based protein for muscle maintenance
- Rich in essential minerals like magnesium, copper, and phosphorus
- Contains antioxidants that combat oxidative stress
- High in fiber for digestive health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cashews are not true nuts but seeds that grow at the bottom of a fruit called a cashew apple, which is too delicate for long-distance shipping and is often processed into juice or liquor.
Full nutrition (scales with serving)
| Water | 3.5 g |
| Energy | 580 kcal |
| Energy | 2426 kj |
| Protein | 16.8 g |
| Total lipid (fat) | 47.8 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 29.9 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 5.0 g |
| Sucrose | 4.8 g |
| Glucose | 0.08 g |
| Fructose | 0.08 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 10.9 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 6.0 mg |
| Magnesium, Mg | 273 mg |
| Phosphorus, P | 531 mg |
| Potassium, K | 632 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 5.3 mg |
| Copper, Cu | 2.0 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 20.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.22 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.88 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 61.0 mg |
| Betaine | 11.2 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 5.4 mg |
| Tocopherol, delta | 0.37 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.10 mg |
| Tocotrienol, gamma | 0.20 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 34.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 8.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 4.3 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 3.5 g |
| SFA 20:0 | 0.29 g |
| SFA 22:0 | 0.19 g |
| SFA 24:0 | 0.11 g |
| Fatty acids, total monounsaturated | 25.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 25.6 g |
| MUFA 20:1 | 0.15 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 8.5 g |
| PUFA 18:2 | 8.5 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Stigmasterol | 0.00 mg |
| Campesterol | 10.0 mg |
| Beta-sitosterol | 119 mg |
| Tryptophan | 0.27 g |
| Threonine | 0.64 g |
| Isoleucine | 0.73 g |
| Leucine | 1.4 g |
| Lysine | 0.86 g |
| Methionine | 0.33 g |
| Cystine | 0.36 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.47 g |
| Valine | 1.0 g |
| Arginine | 2.0 g |
| Histidine | 0.42 g |
| Alanine | 0.77 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 4.2 g |
| Glycine | 0.87 g |
| Proline | 0.75 g |
| Serine | 1.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between dry-roasted and oil-roasted cashews?
Oil-roasted cashews are cooked in a small amount of oil, which gives them a richer flavor, a more uniform golden color, and a slightly smoother texture compared to dry-roasted versions, which are toasted without added oil and can be drier.
Are roasted cashews less healthy than raw?
Roasting does not significantly alter the core macronutrient profile. However, high-heat roasting can slightly reduce some heat-sensitive vitamins. The main difference is often the addition of oil and salt, so choosing unsalted, lightly oil-roasted versions is a healthier choice.
How should I store oil-roasted cashews to keep them fresh?
Store them in an airtight container in a cool, dark place like a pantry for up to 3 months. For longer storage, keep them in the refrigerator for up to 6 months or freeze them for up to a year to prevent the oils from going rancid.