Do Cashews Make You Gain Weight? What the Research Says

Cashews contain around 160 calories in a 28 gram handful, so people often assume they cause weight gain. But calories alone don't tell the full story. Cashews also supply protein and fibre, and the Global Cashew Council notes that these can help you feel full and so may help reduce hunger.

A 2021 meta-analysis, which combines the results of several studies, found that eating cashews was associated with improvements in body composition and some markers of blood sugar control. Separately, as we discuss in do cashews have fewer calories than the label says?, researchers have reported that the body may absorb fewer calories from cashews than labels show.

Studies like these can't prove that cashews cause weight loss. They often look at specific groups of people, over a limited time, and the results depend on what else people eat. Nuts are also easy to over-eat, so a bigger portion can easily cancel out any benefit.

Keep to a portion of about 18 cashews, as we explain in how many cashews to eat a day. Use cashews to replace a less filling snack, such as a biscuit or a packet of crisps, and not as an extra. Measure them out into a bowl, and choose plain or lightly seasoned ones, because sugar-coated or heavily salted cashews change the picture.

A 28 gram handful is about 18 cashews and gives roughly 155 to 160 calories. A 250 gram pack therefore holds about nine of those portions, and a 1 kilo pack about 35. Seeing it that way helps: one pack stretched over nine days is a very different habit from one pack finished in an afternoon.

A handful is easier to judge with your own hand than with a scale, but weigh it once at home so you know what 28 grams looks like in your palm.

Don't eat straight from the pack. Tip a handful into a small bowl and put the pack away, because it is very easy to eat several portions without noticing when you are watching TV or working. Pair your handful with a piece of fruit, which adds volume and fibre. And eat slowly: cashews are crunchy and rich, so a small amount lasts longer than you expect.

If you are packing a snack for work or school, divide a pack into small airtight jars or bags at the start of the week. Our guide to storing roasted cashews explains how to keep them crisp.

Roasting and flavouring change the picture a little. Cashews roasted in added oil carry a few more calories than dry or oven-roasted ones, and heavily salted or sugar-coated cashews make it easier to eat more and add sodium or sugar. Our Oven Roasted Cashew is roasted with no added oil, and the Classic Roasted Salt & Pepper Cashews use only a little sea salt and pepper.

If you are watching your salt, choose plain cashews and season them yourself. For the difference between raw and roasted, see raw vs roasted cashews.

Are cashews fattening? Not by themselves. They are calorie-dense, so portion size is what matters, and the evidence we discuss above does not show that a sensible daily handful causes weight gain.

Can I eat cashews every day? Many people do, in a small portion. The general guidance is a handful of about 28 grams a day, as we explain in how many cashews to eat a day.

Are cashews better than other nuts for weight? Each nut has a slightly different mix of fat, protein and fibre. See our cashews vs other nuts comparison for the numbers side by side.

A few chopped cashews can make a meal more satisfying, such as a handful in a vegetable stir-fry or over a rice dish. See our cashew recipes for ideas, or try the plain Cooking Cashew in a curry.

This is general information and not medical or weight-loss advice. If you're managing your weight for health reasons, speak to your doctor or a dietitian. See also cashew myths vs facts.