Cashews are delicious, creamy, and widely considered healthy. But what most people don’t realise is that they’re also one of the most calorie-dense nuts, and that innocent-looking handful could be adding hundreds of calories to your day.
Many people think they’re overeating carbs or sugar but sometimes the real culprit is nuts, especially cashews.
Why Cashews Are So Sneaky
Cashews look small and harmless, but they pack an average of 553 calories per 100 grams. Even a small handful, around 15-18 cashews, can contain 150-170 calories. And because they’re soft, tasty, and easy to snack on, you end up eating way more than you think.
Portion control with cashews is notoriously hard.
Healthy But High Calorie
Cashews are not “bad.” They’re rich in healthy fats, copper, magnesium, and antioxidants. They can support heart health, brain function, and energy levels. But the problem is simple: high-calorie foods, even healthy ones, still count toward your total intake.
If your weight loss has stalled, cashews might be silently adding a calorie surplus.
Why You Might Gain Weight Despite Eating Clean
A lot of people switch to “clean” snacks, nuts, nut butters, dry fruits, thinking they’ve made healthier choices. But nuts like cashews are so calorie-dense that even clean eating can lead to overeating.
Just 3-4 casual handfuls throughout the day can equal the calories of a full meal.
How to Enjoy Cashews Without Sabotaging Your Diet
If you love cashews (and who doesn’t?), you don’t have to stop eating them. Just follow a few simple rules:
Stick to a measured portion — about 10-12 cashews per serving.
Avoid mindless snacking — eat them in a bowl, not straight from the pack.
Use them strategically — sprinkle on salads or meals instead of munching alone.
Pair with protein and fibre so they’re more filling and satisfying.
Cashews are healthy, but they’re a classic example of a food that’s easy to overeat. Understanding their calorie density can help you enjoy them without harming your diet goals.
--Written by Hala Ali, founder of Dietapplements
