Calories in One Kaju (Cashew)
know calorie count of one kaju, nutritional benefits, cashews for weight loss, how and who should eat and how to be included in diet.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 22nd Jul, 2025
Introduction
Cashews, or kaju, are a delicious and nutritious nut enjoyed by many. But if you're watching your weight or managing your diet, you might wonder—how many calories are in one kaju? Let’s break it down in a simple and friendly way so you can enjoy cashews without any guilt!
How Many Calories Are in One Kaju (Cashew)?
A single raw cashew nut (kaju) contains about 8-10 calories. However, this can vary slightly depending on the size and whether the cashew is roasted, salted, or flavoured.
1 raw cashew = ~8-10 calories
10 cashews = ~80-100 calories
1 ounce (28g) of cashews = ~160-170 calories
While cashews are calorie-dense, they are packed with nutrients, making them a healthy snack in moderation.
Nutritional Benefits of Cashews
Cashews aren’t just about calories—they offer several health benefits:
1. Healthy Fats – Cashews contain heart-friendly monounsaturated and polyunsaturated fats.
2. Protein – A good plant-based protein source (~5g per ounce).
3. Vitamins & Minerals – Rich in magnesium, so good for muscles and nerves, zinc boosts immunity, and iron helps prevent anaemia.
4. Fibre – Aids digestion and keeps you full longer.
Consult Top Nutritionists
Are Cashews Good for Weight Loss?
Yes, but in moderation! Since cashews are high in calories, eating too many can lead to weight gain. However, their healthy fats and fibre help control hunger, making them a smart snack choice.
Tips for Eating Cashews Wisely:
Stick to a small handful (8-10 cashews) per serving.
Avoid salted or sugar-coated cashews—they add extra calories.
Pair with fruits or yoghurt for a balanced snack.
Who Should Be Cautious with Cashews?
While cashews are generally healthy, some people should limit their intake:
Those with nut allergies (cashews can trigger reactions).
People on a low-calorie diet (due to their high-calorie content).
Kidney stone patients (cashews contain oxalates, which may contribute to stones).
Healthy Ways to Include Cashews in Your Diet
1. As a Snack, A few raw or roasted cashews curb hunger.
2. In Smoothies – Blend with bananas and milk for a creamy texture.
3. In Curries & Stir-fries – Adds crunch and nutrition.
4. Cashew Butter – A healthier alternative to peanut butter.
Final Thoughts
Cashews are a tasty and nutritious nut, but since they are calorie-dense, portion control is key. One kaju has about 8-10 calories, so enjoy them mindfully! If you're unsure about how many cashews fit into your diet, consult a nutritionist for personalised advice.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
.webp)