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By Generation UCAN. Last Updated: 8 October 2025.
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Let’s get straight to the numbers, no fluff. A standard handful of cashew nut calories sits at roughly 157–170 kcal for a 25–30 g portion. For an endurance athlete — someone logging long runs for the Melbourne Marathon, back-to-back brick sessions for Ironman Cairns, or tempo rides in the Brisbane humidity — cashews are not just a snack. They’re a compact, energy-dense tool that delivers slow-burning fats, a touch of protein and usable carbohydrate: high-value calories you can schedule into training and recovery. This article is your coach’s guide to understanding cashew nut calories and turning them into practical race-week and training-week fuel.
When you’re prepping for a target race — a Sydney half, Melbourne Marathon or a hot Queensland long ride — every calorie has to earn its place. A sports drink gives immediate glucose; cashews give steadier, delayed-release energy and nutrients that support recovery systems. If you’re 2+ hours out from a long steady session and you need a compact energy top-up that won’t spike insulin or leave you crashing, cashews are a sensible pick.
The key: match the fuel to the session. Use quick carbs for intervals and racing, slow-release fats like cashews for long aerobic sessions or as part of a recovery snack. Athletes often panic at the word “fat” on a pack — don’t. The calories in cashews are functional calories that assist prolonged performance and recovery when used correctly.
Here are the practical numbers you need to plan around. Food composition varies slightly by brand and roast, but these are reliable working values for planning.
Per 100 g (approximate average): 553 kcal, 44 g fat, 18 g protein, 30 g carbs. But athletes rarely take 100 g as a single snack — that would be excessive pre-session for most.
A realistic, actionable serving for an athlete is a 30 g handful. Below is a compact, coach-friendly snapshot so you can plan sessions:
| Nutrient | Amount (≈30 g) |
|---|---|
| Calories | ~166 kcal |
| Fat | ~13.2 g |
| Protein | ~5.4 g |
| Carbs | ~9 g |
Use that 166 kcal figure as a micro-target: for a long Sunday ride where you plan on burning 3,000–5,000 kcal total, a 30 g serving every 2–3 hours (alongside carb sources) is a straightforward way to sustain energy density without over-relying on sugars.
Practical application: If you plan a 3-hour steady ride at 60–70% FTP, take a 30 g cashew snack 60–90 minutes pre-ride, pair with a 30–40 g carb source (banana, small rice cake) and top up mid-ride with UCAN Energy Gel if intensity spikes. That’s how cashew nut calories form part of a layered fuelling plan.
Let’s be blunt — the nutritional marketing wars have vilified “fat” for decades, but for endurance training the right fats are gold. Cashews deliver mostly monounsaturated and polyunsaturated fats, both of which support long-duration fuel use and recovery physiology.

From a performance-coach perspective, here are the action points and why they matter:
Coach’s Tip: Don’t fear the fat in cashews. Embrace it as a sustained energy source and a recovery support; that 13 g of fat in a 30 g serve is working behind the scenes to keep you ready for the next tough session.
Evidence base: dietary fats alter substrate utilisation during prolonged exercise and support recovery processes (see References below). Use them strategically, not as the primary fuel for high-intensity efforts.
Here’s where it gets practical. Below are concrete, session-linked uses with the What / Why / How approach so every recommendation has an immediate application for your next training week.

What to do: Eat a 25–30 g handful of cashews ~60–90 minutes before a long steady aerobic session (runs >60–90 minutes at conversational pace; rides 1.5–4 hours at aerobic intensity).
Why it works: The fats provide sustained oxidation once digestion begins, while the small protein dose reduces muscle protein breakdown. The modest carbs blunt hunger without spiking insulin.
How to apply (this week): If you have a Sunday long run of 2 hours, try: 30 g cashews + 1 medium banana 75 minutes pre-run. On the run, carry a UCAN Energy Gel to use at the 60–90 minute mark if pace/intensity increases.
Coach’s Tip: For double-session days, use cashews before the morning aerobic session and UCAN Energy + Protein within 30 minutes of your second session to support repair and glycogen resynthesis.
Example: Melbourne Marathon training — 3-hour long run day: 30 g cashews + porridge 90 minutes pre-run; 30–60 g carbs every hour on-the-run; recovery shake (UCAN Energy + Protein) within 30 minutes post-run.
What to do: Within the 30–60 minute recovery window, aim for a carb:protein blend. Cashews can be part of that snack (e.g., 1 tbsp cashew butter into recovery smoothie) but should not replace a carbohydrate-focused recovery if rapid glycogen restoration is the goal.
Why it works: The protein helps muscle repair; the fats help modulate inflammation and assist fat-soluble vitamin uptake; magnesium in cashews supports muscle function and nervous system recovery.
How to apply: Simple post-run recovery smoothie:
Blend — consume within 20–30 minutes. That gives you a recovery-focused carb:protein ratio while still capturing the benefits of cashew micronutrients.
Different nuts = different nutrient emphases. The trick is rotating choices to cover micronutrient needs and to avoid palate fatigue.
Cashews are stronger on magnesium and are a smoothly textured option that many athletes find easier on the gut pre-session. Walnuts are the omega-3 champions and useful for post-hard-session inflammation management. Almonds bring slightly more protein per 30 g and are useful if you want a higher protein grab-and-go option.

| Nutrient | Cashews | Almonds | Walnuts |
|---|---|---|---|
| Calories | 172 kcal | 179 kcal | 196 kcal |
| Protein | 5.5 g | 6.4 g | 4.6 g |
| Fat | 14 g | 15.6 g | 19.6 g |
| Magnesium | 87 mg | 81 mg | 48 mg |
| Omega-3 (ALA) | 18 mg | 1.8 mg | 2721 mg |
Bottom line: rotate your nuts. Use cashews for pre-long sessions and magnesium support; walnuts for recovery smoothies; almonds when you want slightly more protein on-the-go.
Because cashews are energy-dense, portion control is the simplest high-return nutrition habit you can build. Habit-forming strategies beat willpower every time.

Swallowing half a packet will push calories and fat far past what’s useful pre-session. That digestion lag is real — you will feel heavy, sluggish or suffer GI discomfort if you overconsume fat immediately before moderate-to-high intensity sessions. Mindful portions keep the benefits and avoid the cost.
Australian consumption patterns indicate average nut portions commonly remain between 20–30 g a serve[1]. Treat that range as your default.
Below are the practical, evidence-backed answers I give athletes in the field.
For most runners: 25–30 g (≈15–18 cashews), eaten about 60–90 minutes before a low-to-moderate intensity workout. For hard interval sessions or races, don’t — use fast carbohydrate (UCAN Energy Gel or sports drink) 15–30 minutes pre-start.
There’s minimal nutritional difference. Choose dry-roasted or raw & unsalted to avoid unnecessary oils and sodium. If you tolerate roasted nuts better on the stomach, pick those — digestive comfort is the priority for pre-session snacks.
No. Carb-loading is a deliberate strategy that requires high carbohydrate intake with lower fat and fibre to ensure rapid glycogen storage. Cashews are high-fat and will impair the speed of glycogen topping. Use pasta, rice, bread and other high-carb low-fat meals for 48–72 hours pre-race.
[1] Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results — Foods and Nutrients. 2011–12 (and subsequent summaries). 2014.
[2] USDA FoodData Central — Cashew nuts, raw, values for energy and macronutrients.
[3] Journal of the International Society of Sports Nutrition — reviews on dietary fats, endurance performance and recovery.
[4] International Olympic Committee consensus statements on nutrition for endurance athletes (recovery and fuelling guidance).
(Notes: References are drawn from national nutrient databases and peer-reviewed sports nutrition guidance. Replace with exact DOI citations or local PubMed links when publishing.)
Honestly, if you’re serious about endurance fuelling and avoiding sugar crash cycles, cashews are a tactical tool — not the whole toolbox. Use them for sustained pre-long-run energy, sprinkle a little into recovery for micronutrient support, and always pair them with fast carbs when you need a racing-level response.
Need quick-on-demand carbs for race day? 👉 Shop UCAN Energy Gels
For recovery between long training days, UCAN Energy + Protein pairs well with a spoon of cashew butter — practical, fast, and researched. UCAN Energy + Protein

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