How Many Cashew Nuts to Eat Per Day? Health Benefits & Calories Explained

Cashew nuts are one of the most loved dry fruits worldwide—creamy, mildly sweet, and incredibly versatile. Whether eaten raw, roasted, or added to dishes, cashews are packed with nutrition. But many people often ask: How many cashew nuts should I eat per day? Are cashews good for health? And how many calories do cashew nuts contain?
Let’s explore everything in detail.

Must Read: Are Cashews Good for Weight Loss?

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How Many Cashew Nuts to Eat Per Day?

Moderation is the key when it comes to cashew consumption. Nutrition experts generally recommend eating 15 to 20 cashew nuts per day, which equals about 28–30 grams (one small handful).

This quantity provides essential nutrients without adding excess calories. Eating more than the recommended amount regularly may lead to unwanted weight gain due to cashews’ calorie density. When consumed in the right portion, cashews support daily energy needs and overall wellness.

Best time to eat cashews:

• Morning as part of breakfast
• Midday snack to curb hunger
• Pre-workout for quick energy

Avoid eating large portions late at night.

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Are Cashew Nuts Good for Health?

Yes, cashew nuts are extremely good for health when eaten in moderation. They are loaded with healthy fats, plant-based protein, vitamins, and minerals that support multiple body functions.

1. Supports Heart Health

Cashews contain monounsaturated and polyunsaturated fats, which help lower bad cholesterol (LDL) and support good cholesterol (HDL). This reduces the risk of heart disease and improves blood circulation.

2. Helps Maintain a Healthy Weight

Although cashews are calorie-rich, they are surprisingly weight-friendly when eaten in controlled portions. Their combination of protein, fibre, and healthy fats keeps you full for longer, reducing cravings and overeating.

3. Boosts Energy & Immunity

Cashews are rich in iron, magnesium, and zinc—minerals that support energy production, immunity, and muscle function. They are especially beneficial for people with fatigue or low stamina.

4. Improves Bone & Joint Health

With minerals like magnesium, phosphorus, and calcium, cashews help maintain strong bones and support joint health.

5. Good for Brain & Skin Health

Cashews provide antioxidants, copper, and healthy fats that support brain function, memory, and glowing skin.

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How Many Calories Are in Cashew Nuts?

Cashews are energy-dense, which means they provide a high number of calories in a small serving.

Cashew Calories Breakdown:

• 100 grams of cashews: ~553 calories
• 28 grams (15–20 cashews): ~155–170 calories
• 10 cashews: ~80–90 calories

Most of these calories come from healthy fats, as well as protein and carbohydrates. This makes cashews an excellent energy-boosting snack, especially for active individuals.

If you are watching your calorie intake or trying to lose weight, portion control is essential.

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Are Cashews Good for Daily Consumption?

Yes, cashews can be eaten daily if you stick to the recommended portion size. They fit well into balanced diets, including those of vegetarians and those following a plant-based lifestyle. However, people with nut allergies, kidney issues, or those on strict calorie-controlled diets should consult a healthcare professional.

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Final Thoughts

Cashew nuts are not just tasty—they are a nutritional powerhouse. Eating 15–20 cashew nuts per day provides healthy fats, protein, vitamins, and minerals that support heart health, energy, brain function, and overall wellness. While cashews are calorie-rich, mindful portions make them a smart and healthy addition to your daily diet.

👉 Enjoy cashews raw or lightly roasted, pair them with fruits or yoghurt, and make them part of a balanced lifestyle for maximum benefits.