How much potassium is in cashews?
Cashews has 185 mg of potassium per 1 oz (28 g, ~18 nuts) — about 4% of the 4,700 mg Daily Value. That's 660 mg per 100 g, roughly 0.4× a medium banana (~422 mg).
USDA FoodData Central · raw · FDC 170162
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 oz (28 g, ~18 nuts) | 185 mg | 4% | 3 mg | 155 |
| 100 g | 660 mg | 14% | 12 mg | 553 |
| 1 oz (28 g) | 187 mg | 4% | 3 mg | 157 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 170162, SR Legacy). raw.
Cashews look like a potassium powerhouse on the data sheet — and a serving-size reality check brings them back to earth. A 1 oz handful (28 g, about 18 nuts) carries about 185 mg of potassium, which is roughly 4% of the 4,700 mg Daily Value and about 0.4× the potassium of a medium banana (~422 mg). The per-100 g figure of 660 mg is genuinely high, but it’s also a trap: 100 g of cashews is about 3.5 ounces and 553 calories, far more than anyone eats as a snack. Judge cashews by the handful, and they’re a modest, snackable potassium source — useful, not chart-topping.
The per-100g vs per-serving gap
This is the classic nut gotcha, and potassium shows it cleanly. 660 mg per 100 g is the number that gets cashews onto “high-potassium food” lists, but per-100g comparisons quietly assume a portion nobody actually eats. Scale it down to a real 1 oz serving and you’re at ~185 mg — respectable, but a fraction of the headline. To match a single banana’s potassium you’d need close to 2.5 ounces of cashews and about 390 calories, which is why a banana, a potato, or a cup of beans is a far more efficient way to move your potassium total. Cashews contribute; they don’t carry it.
What cashews are genuinely good for
Potassium is a bonus on cashews, not the headline — their real mineral strengths lie elsewhere. Cashews are notably rich in copper and magnesium, two minerals many diets fall short on, and the bulk of their fat is the heart-healthy monounsaturated kind. The ~185 mg of potassium per ounce rides along with that package, and it does so on the favorable side of the sodium ledger: raw and unsalted cashews carry only about 12 mg of sodium per ounce, so the potassium isn’t being offset by a salt load. (Salted cashews are a different story — the sodium climbs fast, which works against the potassium-to-sodium ratio that heart guidance cares about, so unsalted is the better pick if minerals are the goal. This is general nutrition information, not medical advice.) Use cashews for what they do best — copper, magnesium, and good fat in a creamy handful — and let bananas and potatoes do the heavy potassium lifting.
For why cashews aren’t a protein source despite a solid per-100g figure, see protein in cashews.
Packaged nuts options, graded
Prefer something off the shelf? Here are the best-graded nuts in our catalog — each scored on our transparent Labelgrade.
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Labelgrade 85/100 · 6 g protein
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Labelgrade 79/100 · 6 g protein
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Frequently Asked Questions
How much potassium is in a 1 oz serving of cashews?
About 185 mg of potassium in a 1 oz serving (28 g, roughly 18 nuts), which is 660 mg per 100 g (USDA FDC 170162). The per-100g number is high, but a real snack is an ounce, so ~185 mg is the figure that matters.
What percent of the daily value for potassium is that?
About 4% of the FDA Daily Value of 4,700 mg per 1 oz handful. Cashews are a modest contributor in a normal serving — the impressive 660 mg per 100 g only applies if you eat 3.5 ounces (~553 calories), which is far more than a typical handful.
How does cashews' potassium compare to a banana?
A 1 oz handful of cashews has about 185 mg, roughly 0.4× the potassium of a medium banana (~422 mg). You'd need to eat close to 2.5 ounces of cashews — and about 390 calories — to match one banana's potassium, which is why the banana is the more efficient source.
Why does potassium matter?
Potassium is the blood-pressure mineral. It helps counterbalance sodium and relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are tied to healthier blood pressure. Most people fall short of the 4,700 mg target. This is general nutrition information, not medical advice.
Are cashews a good source of potassium?
They're a moderate, snackable source rather than a standout. Per ounce they deliver ~185 mg of potassium alongside their real mineral strengths — copper and magnesium — plus heart-healthy fat. Raw and dry-roasted unsalted cashews are also naturally low in sodium (~12 mg per ounce), which helps the potassium count (USDA FDC 170162).
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 170162 (Nuts, cashew nuts, raw; SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.