1 serving (28 grams) contains 157 calories, 5.2 grams of protein, 12.4 grams of fat, and 8.6 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62 g | 79% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15 mg | 0% | |
| Total Carbohydrates | 43 g | 15% | |
| Dietary Fiber | 4.5 g | 16% | |
| Sugars | 8.5 g | ||
| protein | 26.0 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50 mg | 3% | |
| Iron | 9.5 mg | 52% | |
| Potassium | 935 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 Raw cashews
Raw cashews are kidney-shaped seeds sourced from the cashew tree (Anacardium occidentale), which is native to Brazil but widely cultivated in tropical regions such as India, Vietnam, and Africa. They are a staple in various global cuisines, including Indian, Thai, and West African, and are commonly used in dishes, snacks, or ground into alternative dairy products like cashew cream. Nutritionally, raw cashews are rich in healthy monounsaturated fats, plant-based protein, dietary fiber, and essential micronutrients like magnesium, phosphorus, and zinc. They are also a source of antioxidants, particularly vitamin E and polyphenols, and provide about 157 calories per ounce, making them a nutrient-dense addition to a balanced diet.
Health Benefits
- Supports heart health due to high monounsaturated fat content, which helps lower bad cholesterol (LDL) levels.
- Promotes bone health with roughly 83 mg of magnesium per ounce, essential for maintaining bone density.
- Enhances immune function, as cashews are rich in zinc, providing 1.6 mg per ounce, or about 15% of the daily recommended intake.
- Boosts energy production through significant copper content (almost 0.6 mg per ounce), which aids in iron absorption and red blood cell production.
- Improves antioxidant defenses thanks to vitamin E and polyphenols that combat oxidative stress.
Dietary Considerations
Selection and Storage
Store raw cashews in an airtight container in a cool, dry place. Refrigeration or freezing is recommended for prolonged storage to preserve freshness and prevent rancidity.
Common Questions About Raw cashews Nutrition
Are raw cashews high in protein?
Raw cashews contain about 5 grams of protein per 1-ounce serving (approximately 28 grams), making them a moderate source of plant-based protein. While they don’t provide as much protein as some legumes or animal products, they are still a nutritious option, especially for snacking or in recipes.
Can I eat raw cashews on a keto diet?
Raw cashews can fit into a keto diet but should be consumed in moderation due to their carbohydrate content. A 1-ounce serving has about 9 grams of total carbs and 8 grams of net carbs, which is higher than many other nuts, so they may not be ideal for strict keto plans.
What are the health benefits of eating raw cashews?
Raw cashews are rich in healthy monounsaturated fats, magnesium, and copper, supporting heart health, bone strength, and energy production. They also contain antioxidants and may help reduce inflammation when eaten as part of a balanced diet.
What is the recommended serving size for raw cashews?
The recommended serving size for raw cashews is 1 ounce, which is roughly 18-20 cashews. This portion provides about 157 calories, making it a healthy snack size that balances nutrient intake without excessive calories.
How do raw cashews compare to roasted cashews?
Raw cashews have a slightly milder flavor and retain more nutrients compared to roasted cashews, as high temperatures during roasting can degrade some vitamins and natural oils. However, roasted cashews may have a richer taste and crunch, often enhanced by added salt or seasonings.
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 SupplementsHighlights magnesium, a key nutrient in cashews, and its role in health, including metabolism, bone health, and blood pressure regulation.
- Cashew Nut Consumption Reduces Total and LDL CholesterolAmerican Journal of Clinical NutritionThis study evaluates the health benefits of raw cashew consumption, particularly its impact on cholesterol levels and heart health.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health & Human ServicesProvides guidance on incorporating nutrient-dense foods like raw cashews into a balanced diet for better health outcomes.
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.
