Calories in 20 Cashews

Counting the Calories in Cashews

Cashews make for a tasty and nutritious snack, whether enjoyed on their own or added to a trail mix. With a sweet, creamy flavor and crunchy texture, it's easy to keep reaching for more and more cashews. However, these nuts are high in fat and calories, so keeping portion sizes in check is important.

So just how many calories are there in the small snack-size serving of around 20 cashews? And how does that stack up to other common snack choices?

An average serving size of 20 whole, raw cashews contains approximately:

113 calories
9 grams of fat
2 grams of protein
5 grams of carbs

The majority of calories in cashews come from fat. A one ounce or 28 gram serving provides 163 calories, with nearly two-thirds coming from fat. The predominant type of fat found in cashews is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.

Cashew Nutrition Facts

Beyond being fairly high in calories, what other nutrition can you get from cashews? Here is an overview:

Protein: About 5 grams per ounce, which is modest for nuts and seeds
Fiber: 1 gram per ounce. Not the highest fiber choice but a decent amount.
Fat: 13 grams per ounce, mostly monounsaturated and some polyunsaturated
Carbs: 9 grams per ounce, very low glycemic impact
Micronutrients: Provides trace amounts of zinc, selenium, potassium, iron, magnesium, phosphorous and more

Additionally, cashews contain beneficial plant compounds like flavonoids and antioxidants that are linked with better heart health, anti-inflammatory effects, and cancer prevention.

Benefits of Cashews

Research shows that regularly eating nuts like cashews may:

Lower cholesterol and triglyceride levels
Reduce inflammation
Improve blood sugar control
Decrease blood pressure
Enhance blood vessel function
Provide antioxidants to fight cell damage

These effects combine to offer protection against heart disease, diabetes, certain cancers, and cognitive decline linked to aging.

Comparing Calories to Other Nuts

Cashews have a similar calorie and fat content to many popular nuts. Here's how a one ounce serving compares:

Almonds: 164 calories, 14 grams fat
Cashews: 157 calories, 12 grams fat
Pistachios: 159 calories, 13 grams fat
Pecans: 196 calories, 20 grams fat
Macadamia nuts: 204 calories, 22 grams fat
Walnuts: 185 calories, 18 grams fat

As you can see, cashews are on the lower end for calories and fat among common nuts, though the differences are generally small. Nutrition profiles also vary slightly among nuts.

Cashews vs Other Snack Choices

Compared to typical snack foods, cashews are much more nutrient dense and satisfying:

20 cashews (113 calories) vs. 20 potato chips (about 150 calories)
20 cashews (113 calories) vs. 2 chocolate chip cookies (140 calories)
20 cashews (113 calories) vs. 2 Keebler fudge stripe cookies (120 calories)
20 cashews (113 calories) vs. 10 jelly beans (100 calories)
20 cashews (113 calories) vs. 1 snack size candy bar like Snickers (220 calories)

Portion controlled cashews provide a healthy dose of fats, fiber, plant protein and key nutrients for relatively few calories compared to most other snack items.

Tips for Enjoying Cashews

To enjoy the many nutrition benefits cashews have to offer, here are some serving tips:

Measure snacks in a small bowl rather than eating directly from the container.
Pair cashews with fresh fruit like apple slices for more nutrition.
Add small amounts of cashews to healthy recipes like salads, stir fries, oatmeal, yogurt and more.
Choose unsalted or lightly salted versions to limit sodium intake.
Store cashews in an airtight container in the fridge or freezer to prevent rancidity.
If weight is a concern, measure carefully as overeating nuts is easy to do.

While cashew nuts are high in calories and fat compared to low calorie snack options, they provide important nutrition benefits not found in many other snacks. As part of a healthy balanced diet that accounts for calories, enjoying a serving of about 20 cashews or an ounce every day can be perfectly reasonable for most healthy adults.

Simply practice portion control and balance intake with adequate physical activity to manage calories. That way, you can reap the many perks cashews have to offer for heart health, blood sugar regulation, and beyond.

Cashews for a Nutritious Diet

Nuts like cashews are recommended as part of a wholesome eating pattern by groups like the American Heart Association, which endorses four to five servings of nuts per week. The nutrients found in nuts like cashews, almonds and walnuts make them a smart addition to an overall nutritious way of eating focused on whole foods.

Try incorporating about 20-25 cashews here and there as a plant-based protein source, instead of less healthy snack items. Enjoy the sweet crunch of cashews while doing your body good!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.