By Generation UCAN. Last Updated: 14 October 2023.

Let's get straight to the numbers, no fluff. A standard handful of cashews clocks in at around 157-170 calories. Now, for an endurance athlete—someone logging serious k's for the Melbourne Marathon or battling the heat in an Ironman Cairns training block—this isn't just a snack. It's a compact, powerful mix of slow-burning fats, protein, and carbs. Basically, it's premium fuel for the long haul. This article is your coach's guide to understanding cashew nut calories and making them work for you.

What an Athlete Needs to Know About Cashew Calories

When you're training for a big event like the Gold Coast Marathon or grinding out a long ride in that brutal Brisbane humidity, you know every single calorie counts. But here's the thing though: not all calories are created equal.

Think of it this way: the quick hit from a sugary sports drink is like throwing kindling on a fire—it flashes up and dies out fast. Leaves you feeling flat. The energy from cashews? That’s the slow-burning log you need to keep the fire going for hours, giving you truly sustained performance.

I often see athletes get a bit nervous when they see the calorie count and the word 'fat' on a packet of cashews. That’s a common mistake, and honestly, it drives me crazy. The calories in cashews come from a high-quality blend of macronutrients that your body can actually put to work during those gruelling endurance efforts.

So, What’s Really in a Handful?

Okay, what are you actually consuming? Let’s break it down. In Australia, a 100g serve of cashews provides around 553 calories, made up of roughly 44g of fat, 18g of protein, and 30g of carbs.

But you're probably not eating 100 grams in one sitting. Not unless you want to feel like a rock on your next run. A more realistic and practical serving for an athlete is a 30g handful. Here's a quick look at what that gives you.

Why This Is a Better Fueling Snapshot

This is what a typical serving size for an athlete looks like. It's the perfect amount for a pre-training snack about 90 minutes out.

As you can see, this combination is gold for athletes. It provides the fuel you need without the dreaded sugar crash that follows so many other 'energy' snacks.

That steady, reliable release of energy is precisely why cashews are so effective. It’s all about keeping your energy levels consistent, a core principle we talk about a lot when explaining why stable blood sugar matters for any serious endurance athlete.

Of course, understanding the calories in cashews is just one piece of the puzzle. For a broader look at structuring your diet, you might explore resources that outline a healthy meal plan for weight loss.

Bottom line: stop seeing cashews as a high-calorie indulgence and start seeing them for what they are: a strategic, energy-dense tool in your fuelling arsenal.

Why Cashew Fats Are an Athlete's Best Friend

Let's get one thing straight: the word 'fat' has a terrible reputation, mostly thanks to outdated advice from the 80s. But for any endurance athlete putting in the long hours, the right kind of fat is basically performance gold. And the fat found in cashews? It’s overwhelmingly the good stuff—mostly monounsaturated and polyunsaturated fats.

Think of these fats as the slow-burning log on a campfire. They provide a steady, reliable source of energy long after your simple carbs (the kindling) have burned out. This is absolutely critical for avoiding that dreaded 'bonk' on a long ride through the Dandenongs or a humid run along the Brisbane River. This is huge.

What These Fats Actually Do for You

But it’s not just about slow-release energy. The fats in cashews also play a vital role in keeping your body running smoothly, especially under the constant stress of heavy training.

These healthy fats are crucial for:

• Managing Inflammation: Intense training naturally causes inflammation. The right fats help your body manage this response, which is a massive plus for faster recovery.
• Hormone Production: They are the fundamental building blocks for hormones that regulate everything from your metabolism to your stress response. This is essential stuff when you're deep in a tough training block.
• Absorbing Nutrients: Some of the most important vitamins are fat-soluble, which means your body literally needs fat to absorb them. A handful of cashews helps you get more bang for your buck from all the other healthy food you're eating.

So, when we talk about cashew nut calories, we're not just talking about fuel. We're talking about smart calories that actively support your body's complex systems.

Coach's Tip: Don't fear the fat in cashews. Embrace it. See it as a long-duration energy source and a powerful tool for better recovery. It's the kind of fuel that goes the distance, just like you.

It seems Aussies are already onto this. The average Australian consumes about 1.5 to 2 kilograms of nuts each year, and cashews make up a pretty decent chunk of that. You can discover more about these nut consumption insights in recent studies.

How to Use Cashew Nut Calories for Fuel and Recovery

So we've covered the science, but what does this mean for your actual training week? Let's talk about putting those cashew calories to work. This isn't about mindlessly grabbing a handful from the pantry; it's about strategic fuelling to get the most out of every session.

Pre-Training Fuel: The Slow Burn

This is where cashews can be a game-changer. Thanks to their slower energy release, they're fantastic for topping up your fuel stores before a long, steady effort. The combination of moderate fat and protein helps sidestep the dreaded blood sugar spike and crash, giving you sustained energy from start to finish.

Coach's Tip: Try a small handful (about 25-30 grams) roughly 90 minutes before a steady-state run or ride. This gives your body enough time to begin digestion, so you avoid any gut issues once you get moving.

Got a big brick session on the calendar? Try pairing cashews with a quality carbohydrate source. A tablespoon of cashew butter stirred into your morning oats is a dead-simple way to create a supercharged, slow-release breakfast. You get the quick-acting carbs from the oats and the long-burning fuel from the cashews. For a bit more inspiration, check out our guide to other great pre-workout meal ideas.

Post-Workout Recovery: Kicking Off Repairs

Don't forget about cashews once the workout is done. They're a brilliant recovery tool. That blend of protein, healthy fats, and minerals like magnesium is exactly what your tired body is craving to kickstart the repair process. The protein helps rebuild those damaged muscle fibres, while the fats can help manage inflammation.

Here’s a simple smoothie recipe that my athletes swear by after a long Sunday run. It’s easy on the stomach and ticks all the recovery boxes.

Post-Run Cashew Recovery Smoothie

1. 1 scoop of UCAN Energy + Protein powder
2. 1 tablespoon of smooth cashew butter
3. 1 small frozen banana
4. 250ml of water or milk of your choice
5. A dash of cinnamon

Just throw it all in a blender and you're good to go. It’s a seriously simple and effective way to fast-track your recovery, making sure you’re ready to hit your next session feeling strong. This is how you use food to build a more resilient athletic engine.

Cashews vs Other Nuts: The Real Story

So, are cashews the only nut you should be eating? Let's not get ahead of ourselves. It’s not about finding one "super nut" but understanding that each type offers something unique for an athlete's fuelling plan.

Think of it like this: you wouldn't use a hammer for every job in your toolkit. The real trick is knowing which nut to grab for which purpose. Being strategic with your choices is far more effective than just grabbing a handful of whatever's in the pantry.

The Head-to-Head Breakdown

Let's put them side-by-side. While the cashew nut calories are pretty similar to almonds, their nutritional profiles offer different perks. For instance, cashews often pack a bigger punch when it comes to magnesium – a massive win for muscle function and helping to keep cramps at bay during a long, hot session.

On the other hand, walnuts are the undisputed champions of omega-3 fatty acids, which are fantastic for managing that post-training inflammation. I often tell my athletes to throw walnuts into their recovery smoothies for this very reason.

This infographic gives you a quick snapshot of what a standard 28g serving of cashews looks like nutritionally.

As you can see, that balance of fat, protein, and calories makes them a really solid, energy-dense option.

The Athlete's Nut Showdown Per 30g

To really see how they stack up, here's a direct comparison of the key nutrients that matter most to an athlete.

This little chart makes it clear: if you're after magnesium, cashews are a great bet. But for anti-inflammatory omega-3s, walnuts are in a league of their own.

How I Tell My Athletes to Use Them

After years of working with athletes, here's my practical take on how to use them:

• Pre-Workout: Cashews are often my top pick. They're a bit softer and tend to be easier on the gut for many people, giving you that slow-burn energy without any digestive drama. Almonds can work, but if you find them a bit heavy, try whipping up some almond butter energy bites for a more digestible pre-session snack.
• Post-Workout: This is where walnuts really come into their own. That high omega-3 content helps your body calm the inflammation from a hard session, which can really help speed up recovery.
• General Health: Don't just stick to one! A mix is always your best strategy. Rotating through different nuts ensures you’re getting a broader spectrum of vitamins, minerals, and healthy fats throughout your training block.

Getting Your Portion Sizes Right (This is Critical)

Here's the thing, though. Because cashews are so packed with energy, it's incredibly easy to overdo it. We’ve all been there – a small handful quickly turns into half the bag, and suddenly you’ve accidentally smashed 600 calories when you were only aiming for a 200-calorie top-up. Sound familiar?

This is where mindful portioning becomes your secret weapon.

Why Too Much Is a Bad Thing

Overeating nuts, especially right before lacing up your runners, can seriously sabotage your session. That high fat content, while fantastic in moderation, takes a while for your body to digest.

Go overboard, and you might feel sluggish, heavy, or even find yourself dealing with stomach cramps halfway through a run. That's the last thing you need when you're trying to nail your splits.

Interestingly, it seems Aussies are getting the hang of this. Despite their high caloric density, Australian health data shows the average serving size consumed stays between 20-30 grams ^[1], a sweet spot that balances their benefits with their energy content. You can read more about cashew nutrition profiles to see exactly how this plays out.

Practical Tips for Perfect Portions

This is one of those small habits that makes a massive difference, especially when you're dialling in your nutrition to hit a specific race weight for something like the Melbourne Marathon.

Coach's Tip: Never eat straight from the bag. It's a recipe for mindless overeating. Always portion your nuts into a small bowl or a reusable container first.

Here are a few simple strategies to keep you honest:

• Pre-Portion Your Snacks: At the start of the week, weigh out 30-gram servings into small zip-lock bags. When you need a snack, just grab one and you’re good to go.
• Visualise the Serving: What does 30 grams look like? It’s roughly 18-20 whole cashews. Yep, it’s probably smaller than you think!
• Combine for Volume: Mix your cashew portion with something lighter, like a few rice crackers. This creates a more satisfying, voluminous snack without blowing out your calorie budget.

Common Questions I Get Asked About Cashews

Time for a rapid-fire Q&A. These are the questions that pop up constantly when I'm talking with athletes about how cashews can fit into their training diet. Let's get straight to the point.

How many cashews should I eat before a run?

For most runners, a 25-30g serving is the sweet spot. That works out to be about 15-18 cashews, giving you a solid 150-170 calories of slow-burning energy.

Timing is everything here. You'll want to eat them about 60-90 minutes before a low-to-moderate intensity workout. This gives your body enough time to begin digesting the fats and protein, turning them into the sustained fuel you need without that heavy, sloshing feeling in your gut.

But for high-octane sessions like intervals or race day, cashews are the wrong tool for the job. You need something that hits your system fast. That’s when you should grab a purpose-built fuel like a UCAN Energy Gel, which is designed for rapid energy without the dreaded sugar crash.

Are roasted or raw cashews better?

Honestly, the nutritional difference is so small it’s barely worth worrying about. You really can’t go wrong.

While raw cashews technically hold onto a few more of their delicate nutrients, some people find dry-roasted ones are a little easier on the stomach. The most important thing is checking how they've been prepared. Steer clear of any cashews roasted in cheap vegetable oils or loaded with salt. Always look for "dry-roasted" or "raw and unsalted" on the label.

Can I use cashews for carb-loading?

No, this is a huge and common mistake. Cashews are a fantastic source of healthy fats and protein, but they are not a carb source.

Carb-loading is a specific strategy designed to max out your muscle glycogen stores. It requires a diet high in carbohydrates and low in both fat and fibre. The fat in cashews gets in the way of this process.

Think of cashews as your day-to-day workhorse for sustained energy and nutrients, not your specialised tool for pre-race prep.

References

^[1] Australian Bureau of Statistics. 4364.0.55.007 – Australian Health Survey: Nutrition First Results – Foods and Nutrients, 2011-12. 2014.

Honestly, if you're serious about taking your endurance fuelling to the next level and avoiding those sugar crashes, cashews are a great tool. But for those high-intensity moments in training and racing, you need something more specific.

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