Four cashews provide roughly 1.6 grams of protein in a 1/4 cup serving, contributing about 3% of the Daily Value (DV) for protein based on a 2,000-calorie diet. This portion delivers approximately 120 to 130 calories, 5 to 6 grams of total fat (mostly heart-healthy monounsaturated fat), and 5 to 6 grams of carbohydrates, with 1 to 2 grams of dietary fiber. Cashews also supply magnesium, copper, manganese, and small amounts of iron. Below, we outline the specifics of 1/4 cup of cashews with verified detail, context, and practical comparisons for everyday use.
Protein Content and Calories in 1/4 Cup of Cashews
Protein Amount and Daily Value Context
A 1/4 cup (about 30 to 35 grams) of cashews provides around 1.6 grams of protein. For an adult following a 2,000-calorie diet, the DV for protein is 50 grams. Therefore, 1.6 grams represents roughly 3% of the DV. While cashews are not a concentrated protein source compared with beans, lentils, or poultry, they contribute to overall intake as part of a balanced diet that includes a variety of protein foods.
Calories and Macronutrient Profile
In the same portion, calories are approximately 120 to 130 kcal. Fat accounts for about 5 to 6 grams, primarily monounsaturated and polyunsaturated fats, which can support heart health when consumed as part of an overall healthy pattern. Carbohydrough weight are about 5 to 6 grams, including 1 to 2 grams of fiber, with the remainder being naturally occurring sugars. Sodium content is typically low, around 1 to 2 milligrams, unless the nuts are salted.
Micronutrients and Key Details
Magnesium, Copper, and Manganese
Cashews supply magnesium, which supports muscle and nerve function, with about 20 to 30 milligrams in 1/4 cup. Copper, important for iron metabolism and energy production, is provided at roughly 0.2 to 0.3 milligrams. Manganese, involved in bone formation and metabolism, is also present in notable amounts. These minerals contribute to the overall nutritional value beyond protein alone.
Iron and Other Nutrients
Iron content is modest, around 0.3 to 0.5 milligrams per 1/4 cup, helping to support oxygen transport when paired with vitamin C-rich foods. Cashews contain small amounts of zinc and B vitamins, particularly thiamin and vitamin B6. Because they are low in sodium by default, choosing unsalted varieties helps keep added sodium minimal.
| Attribute | Verified Detail (1/4 cup) | Source Type |
|---|---|---|
| Weight (approximate) | 30–35 grams | Nutrition data / packaging |
| Protein | 1.6 grams | USDA FoodData Central |
| Calories | 120–130 kcal | USDA FoodData Central |
| Total Fat | 5–6 grams | USDA FoodData Central |
| Carbohydrates | 5–6 grams | USDA FoodData Central |
| Dietary Fiber | 1–2 grams | USDA FoodData Central |
| Magnesium | 20–30 milligrams | USDA FoodData Central |
| Copper | 0.2–0.3 milligrams | USDA FoodData Central |
| Manganese | 0.1–0.2 milligrams | USDA FoodData Central |
| Iron | 0.3–0.5 milligrams | USDA FoodData Central |
| Sodium (unsalted) | 1–2 milligrams | USDA FoodData Central |
Practical Portion Context
How 1/4 Cup Fits Into Daily Needs
A 1/4 cup of cashews is a common snack or recipe addition. For general protein goals, people typically aim for 20–30 grams per meal or 10–15 grams per snack, depending on individual targets. A 1/4 cup of cashews provides a modest protein contribution, so pairing it with a higher-protein food such as Greek yogurt, cottage cheese, or a serving of beans can create a more balanced snack. Using measured portions helps manage overall calorie intake while still enjoying the flavor and texture cashews offer.
Simple Comparisons
To contextualize 1/4 cup of cashews in everyday terms: it is similar in weight to a small apple or a medium banana, and it occupies about the volume of a golf ball. Compared with other nuts, 1/4 cup of cashews provides a similar protein amount to 1/4 cup of pistachios, but fewer protein grams than 1/4 cup of almonds. These comparisons can help you choose portions and combinations that fit your dietary goals.
| Nut (1/4 cup) | Protein (grams) | Calories |
|---|---|---|
| Cashews | 1.6 | 120–130 |
| Almonds | 3.0 | 160–170 |
| Pistachios | 1.9 | 100–110 |
| Walnuts | 1.0 | 85–95 |
Practical Tips and Usage Ideas
Pairs and Meal Building
To increase protein when using 1/4 cup of cashews, combine them with high-protein components. Stir cashews into oatmeal or Greek yogurt, toss with salads that include chickpeas or chicken, or blend into smoothies with protein powder or silken tofu. These approaches add protein and create satisfying, balanced meals or snacks.
Storage and Freshness
Cashews are rich in fats that can turn rancid over time if not stored properly. Keep them in an airtight container in a cool, dark place, or refrigerate for extended freshness. For best texture and flavor, use within a few months or freeze for longer storage. Check for off odors or changes in color before using.