Planters Deluxe Whole Cashews: Labelgrade B- (71/100)
B- 71 / 100 — Strong protein density (17.9g per 100g) and effectively zero sugar.
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Planters Deluxe Whole Cashews delivers 5g of protein and 160 calories per 1 ONZ (USDA FDC 2082078). Per 100g that’s 17.9g of protein; per oz, 5.1g. The Labelgrade is B- (71 / 100): Strong protein density (17.9g per 100g) and effectively zero sugar.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B | 77 / 100 | 17.9g per 100g — strong for this category |
| Ingredient quality | B+ | 80 / 100 | Short 3-ingredient list, no additive flags |
| Saturated fat load | D | 52 / 100 | 2.5g per serving (8.9g per 100g) — meaningful saturated fat load |
| Sodium load | C | 64 / 100 | 94.9mg per serving (96mg per oz) — meaningful per 100g |
| Sugar load | A | 91 / 100 | 2g sugar, no added sugar listed |
| Fiber | C- | 55 / 100 | 1.01g per serving — modest fiber contribution |
| Overall | B- | 71 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Planters Deluxe Whole Cashews (this product) | 5g | 17.9g | 5.1g | 160 |
| Planters Deluxe Mixed Nuts | 5g | 17.9g | 5.1g | 170 |
| Planters Cocktail Peanuts | 7g | 25g | 7.1g | 170 |
| Planters Dry Roasted Peanuts | 7g | 25g | 7.1g | 160 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
The creamy nut — a touch carbier than peanuts, and that’s fine
Cashews occupy their own corner of the nut world: softer, creamier, and naturally sweeter than a peanut or almond, which is exactly why people love them. Nutritionally that character shows up as a slightly different macro split. An ounce carries 13g of fat — again, mostly the heart-healthy unsaturated kind — but 9g of carbohydrate, noticeably more than the peanut’s 5g, and only 1g of fiber against the peanut’s 2g. None of that makes cashews unhealthy; it just means they read a little more like a “carbier” nut, and the lower fiber is the main reason this lands at the bottom of the group on the scorecard.
Where cashews genuinely shine is minerals. They’re a strong source of magnesium, copper, manganese, and iron — this jar lists 1.8mg of iron per ounce, a real contribution — which is a nutritional angle peanuts don’t match as well. So the honest framing is a trade, not a ranking: peanuts give you more protein and fiber per calorie, cashews give you a creamier eat and a better mineral profile. The grade favors peanuts on the macros, but a cashew habit is a perfectly healthy one.
Healthy, calorie-dense, and very easy to overeat
Cashews sit at B- (71), the lowest of the four Planters nuts here, and it’s worth being clear about why: not because they’re an unhealthy snack, but because they’re a touch lower in protein and fiber and a touch higher in saturated fat than the peanuts they’re up against. In absolute terms they’re still a nutritious, mostly-good-fat food — the grade is a within-the-nut-aisle comparison, and every option in that aisle beats a bag of chips.
The two universal nut watch-outs apply, and cashews press on them a little harder than most. Portion first: they’re rich and moreish, an ounce is a small handful of about 160 calories, and cashews are among the easiest nuts to keep reaching for — so a casual graze can hit 300-plus calories quickly. Salt second, though it’s modest here at ~96mg an ounce. Both point to the same simple moves: tip one ounce into a bowl and reseal the jar rather than eating from it, and if you want the salt gone, the unsalted version delivers the identical nut without it. Do that, and cashews are a creamy, mineral-rich snack that earns its spot in the pantry.
Scope
This page covers Planters Deluxe Whole Cashews, UPC 3026440016156, as represented in USDA Branded Foods FDC 2082078. Planters sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
CASHEW, SEA SALT, PEANUT AND/OR COTTONSEED OIL.
Where to buy
Affiliate links — we may earn a commission at no extra cost to you. The Labelgrade score is independent of affiliate relationships. More.
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Quick Facts
Per serving · 1 ONZ
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 ONZ) |
|---|---|
| Calories | 160 |
| Protein | 5g |
| Total Fat | 13g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Total Carbohydrates | 9g |
| Dietary Fiber | 1.01g |
| Total Sugars | 2g |
| Sodium | 94.9mg |
| Cholesterol | 0mg |
| Calcium | 0mg |
| Iron | 1.8mg |
| Potassium | 190mg |
Scope: This page applies specifically to Deluxe Whole Cashews · UPC 3026440016156. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Are cashews healthy?
Yes — cashews are a genuinely good snack. An ounce gives you 5g of protein and 13g of fat that is mostly the heart-healthy unsaturated kind, plus a useful dose of minerals like magnesium, copper, and iron. They're creamier and a touch sweeter than most nuts, which is part of their appeal. Compared with peanuts they carry a bit more carbohydrate (9g per ounce) and less fiber (1g), so they're a slightly different nutritional profile — but the headline holds: a handful of cashews is one of the better things you can reach for.
Why only a B- if cashews are healthy?
Two things hold the grade to the bottom of this nut group, and neither is that the fat is bad. First, cashews are calorie-dense (160 calories an ounce), like every nut. Second, relative to peanuts they bring a little less protein (5g vs 7g), a little more saturated fat (2.5g, the most in this group), more carbohydrate, and less fiber — so the protein, saturated-fat, and fiber lines each give back a few points. The fat is still mostly unsaturated, so the formula treats it gently. The result is B- (71): a healthy snack, just edged out by the leaner, higher-protein peanuts.
Cashews or peanuts — which is the better snack?
For protein and fiber per calorie, peanuts win: 7g of protein and 2g of fiber per ounce versus the cashew's 5g and 1g, at similar calories, with less carbohydrate. Cashews counter with a creamier texture, a naturally sweeter taste, and a strong mineral profile (notably magnesium and copper). If you're snacking with protein in mind, peanuts are the more efficient pick; if you want a richer, slightly sweeter nut and don't mind a few more carbs, cashews are a perfectly healthy choice. Both grade in the B range here for good reason.
What counts as a serving, and is it easy to overeat?
A serving is 1 ounce (28g) — about a small cupped handful, roughly 160 calories (somewhere around 16–18 cashews). Cashews are especially easy to over-portion because they're rich and moreish: a couple of handfuls from the can quietly reach two or three servings (320–480 calories) before you notice. They're still a healthy food at that point, just no longer a light snack. Portioning a single ounce into a bowl and resealing the can keeps it honest.
Is the salt a problem?
For most people, no — these run about 96mg of sodium per ounce, roughly 4% of the daily limit, which is modest. It's only worth watching if salted cashews are a daily, multi-handful habit, where the salt adds up alongside the portions. If you'd rather skip the added salt entirely, unsalted cashews give you the identical protein, fat, and mineral profile with little to no sodium — an easy swap that keeps everything good about them.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2082078. We re-verify top-traffic pages monthly and update within 7 days of a reformulation.