How Many Cashews Should You Eat a Day?

The Global Cashew Council suggests a daily serving of about 18 cashews, which weighs roughly 28 grams, or one ounce. That's a small handful. Most people find it easier to picture than a number of grams, and it's a useful limit because cashews are rich and easy to over-eat.

A 28 gram serving contains roughly 160 calories, about 4 grams of protein, around 13 grams of fat (most of it unsaturated), 9 grams of carbohydrate and just under 1 gram of fibre. It also supplies minerals such as magnesium, copper, zinc, iron and phosphorus. Our posts on cashew nutrition facts and the minerals in cashews go into the detail.

Cashews are calorie-dense, so the amount matters more than the nut. A handful is a satisfying snack, but three handfuls can add up without you noticing. A simple trick is to pour a serving into a small bowl instead of eating from the bag. We also cover this in cashew myths vs facts.

You don't have to eat all 18 in one go. Try a few chopped over breakfast oats or yoghurt, a few in a stir-fry or rice dish at lunch, and the rest as an afternoon snack. Our cashew recipes show how they work in cooking too.

The numbers above are for plain cashews. Salted and seasoned ones carry extra salt, and if you eat a lot of them, the salt adds up. If you're watching your salt intake, a plain Oven Roasted Cashew is the simplest choice, and seasoned flavours like Garlic or Deviled are great for an occasional treat.

At a 28 gram handful a day, a 250 gram pack gives you about nine servings, a 500 gram pack around 18 and a 1 kilo pack about 35. That makes it easy to plan: a 250 gram pack is a little over a week of daily snacking for one person, while a kilo can serve a household for a month if it is stored well. See how to store roasted cashews.

One heavier day is not a problem. A serving is a guide to a sensible daily amount, and what matters most is the pattern over weeks. If you are very active, you may eat a little more, and if you are watching your weight, you may keep to one handful and swap it for another snack rather than adding it. Our post on cashews and weight goes into the research.

Whole nuts can be a choking hazard for young children, so chop cashews finely or use smooth cashew butter for little ones, and check with a doctor or health visitor about when to introduce nuts. Cashews are a tree nut, and allergies can be serious, so read tree nut allergy and cashews. If you follow a restricted diet, for example for kidney problems, ask your doctor how many cashews are right for you, since nuts contain minerals such as phosphorus.

This is general information, not medical advice. If you have a health condition, or you're following a specific diet, ask your doctor or dietitian how much is right for you.