1 serving (28 grams) contains 157 calories, 5.0 grams of protein, 12.0 grams of fat, and 9.0 grams of carbohydrates.
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Nutrition Information
Calories |
785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.0 g | 76% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15 mg | 0% | |
| Total Carbohydrates | 45.0 g | 16% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 10.0 g | ||
| protein | 25.0 g | 50% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50 mg | 3% | |
| Iron | 10.0 mg | 55% | |
| Potassium | 935.0 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cashew nut
Cashew nuts are the kidney-shaped seeds of the cashew tree (Anacardium occidentale), native to northeastern Brazil but now widely cultivated in tropical regions like India, Vietnam, and Africa. Commonly used in Indian, Asian, and Western cuisines, cashews are prized for their creamy texture and subtle flavor. Nutritionally, cashews are a rich source of healthy fats, predominantly monounsaturated fats, and they provide 157 calories per ounce (28 grams). They also offer 5 grams of protein, 9 grams of carbohydrates, and significant micronutrients like magnesium, phosphorus, copper, and vitamins like B6 and K. Cashews are cholesterol-free and have a lower fat content compared to most other nuts, with about 12 grams per ounce. They are versatile, eaten raw, roasted, or as an ingredient in various dishes and snacks.
Health Benefits
- Promote heart health due to high monounsaturated fat content, which can improve HDL cholesterol levels.
- Support bone health as a good source of magnesium and phosphorus, contributing to bone density and strength.
- Aid in energy production from copper, which plays a key role in iron absorption and enzyme activity.
- Boost immune function through zinc, which is essential for immune cell development and proper functioning.
- Enhance skin and hair health with vitamin E and healthy fats that provide antioxidant properties and hydration.
Dietary Considerations
Selection and Storage
Store cashews in an airtight container in a cool, dry place, or refrigerate to extend freshness. Avoid exposure to moisture and heat, which can cause nuts to spoil quickly.
Common Questions About Cashew nut Nutrition
Are cashew nuts high in protein?
Cashew nuts contain about 5 grams of protein per 1-ounce serving (28 grams), making them a moderate source of protein. While they are not as protein-dense as almonds or peanuts, they can complement a protein-rich diet, especially for vegetarians or vegans.
Can I eat cashew nuts on a keto diet?
Cashews are not ideal for a strict keto diet due to their relatively high carbohydrate content. A 1-ounce serving contains approximately 9 grams of net carbs, which can quickly accumulate if you are adhering to a low-carb restriction.
What are the health benefits of eating cashew nuts?
Cashew nuts are rich in heart-healthy monounsaturated fats, magnesium, and antioxidants, which can support cardiovascular health, bone strength, and immune function. However, they are calorie-dense, so portion control is important to avoid excessive calorie intake.
How many cashew nuts should I eat per day?
A recommended portion size is around 1 ounce, or approximately 16-18 cashews. This provides a balanced amount of nutrients, including healthy fats and protein, while avoiding excess calories and fats. Adjust portions based on your daily calorie needs.
Are cashew nuts healthier than almonds?
Cashews and almonds both offer health benefits but differ nutritionally. Almonds have higher protein (6 grams per ounce) and fiber (3.5 grams per ounce), while cashews are richer in copper and magnesium. Choosing between them can depend on your dietary priorities, such as fiber intake or mineral needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Magnesium - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses magnesium, a key nutrient in cashew nuts, its health benefits, and dietary recommendations.
- Tree Nuts and Peanuts as Components of a Healthy DietAmerican Journal of Clinical NutritionHighlights health benefits of tree nuts, including cashews, focusing on their role in reducing chronic disease risk.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesCovers the role of nuts, including cashews, in a balanced and healthy diet as part of protein food group recommendations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
