Raw cashew nuts

Nut

Item Rating: 70/100

1 serving (28 grams) contains 157 calories, 5.2 grams of protein, 12.4 grams of fat, and 8.6 grams of carbohydrates.

Nutrition Information

1 cup (140g)

Calories		785
% Daily Value*
Total Fat		62.2 g	79%
	Saturated Fat	11.1 g	55%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15 mg	0%
Total Carbohydrates		42.8 g	15%
	Dietary Fiber	4.7 g	16%
	Sugars	8.4 g
protein		25.9 g	51%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		9.4 mg	52%
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

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 559 cal (67.1%)

Protein: 103 cal (12.4%)

Carbs: 171 cal (20.5%)

About Raw cashew nuts

Raw cashew nuts, native to Brazil, are the seeds of the cashew tree (Anacardium occidentale). Though originally from South America, they are now cultivated in tropical regions across Africa, India, and Southeast Asia. Cashews are highly versatile and used in global cuisines, including Indian curries, African stews, and vegan recipes worldwide. Nutritionally, raw cashews are rich in healthy monounsaturated fats, providing approximately 553 calories per 100 grams. They are a good source of plant-based protein (18g/100g), contain dietary fiber (3.3g/100g), and are packed with essential vitamins and minerals such as magnesium, copper, zinc, iron, and vitamin K.

Health Benefits

• Promotes bone health due to its high magnesium content (292mg per 100g, approximately 70% of the daily recommended intake).
• Supports immune function with copper (2.2mg/100g, meeting 98% of the daily value), essential for red blood cell production and iron metabolism.
• Boosts heart health through monounsaturated fats, which help lower bad LDL cholesterol levels.
• Provides antioxidant protection, as cashews contain polyphenols and vitamin E, reducing oxidative cell damage.
• May improve energy metabolism with zinc (5.8mg/100g, about 53% of the daily value) essential for enzymatic functions.

Dietary Considerations

Allergens: Contains tree nuts

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Nut-free diets, low-fat diets (if consumed in excess)

Selection and Storage

Store raw cashews in an airtight container in a cool, dry place. Refrigeration or freezing can extend shelf life to several months and prevent rancidity from the natural oils.

Common Questions About Raw cashew nuts Nutrition

Are raw cashew nuts high in protein and calories?

Raw cashew nuts are moderately high in protein, offering about 5 grams of protein per 1-ounce (28 grams) serving. They are also calorie-dense, containing approximately 157 calories per ounce, making them a satisfying snack in moderation.

Can I eat raw cashew nuts on a keto or low-carb diet?

Raw cashew nuts are not ideal for strict keto diets, as they contain about 9 grams of net carbs per 1-ounce serving. However, they can fit into a more flexible low-carb plan if consumed in limited portions.

What are the health benefits and concerns of eating raw cashew nuts?

Raw cashew nuts are rich in heart-healthy monounsaturated fats, magnesium, and antioxidants, which support cardiovascular health and bone strength. However, they are high in calories and should be portioned carefully to avoid overconsumption, especially for those managing weight.

What is the recommended serving size for raw cashew nuts?

The recommended serving size for raw cashew nuts is about 1 ounce (28 grams), which is roughly 18 cashews. This portion provides beneficial nutrients without contributing excessive calories or fats.

How do raw cashew nuts compare to roasted cashews?

Raw cashew nuts retain more of their natural nutrient profile compared to roasted cashews, which may lose some vitamins due to heat processing. Raw cashews also have a milder flavor, while roasted cashews typically have added oils or salt that increase calorie and sodium content.

Data Sources & Scientific References