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 |
628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48 g | 61% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 36 g | 13% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 8 g | ||
| protein | 20 g | 40% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 748 mg | 15% | |
* 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 Unsalted cashews
Unsalted cashews are kidney-shaped nuts derived from the cashew tree, native to Brazil. While they are widely associated with South American cuisine, cashews are now cultivated globally and feature prominently in dishes from Indian, West African, and Southeast Asian cuisines. Nutritionally, cashews are rich in healthy fats, particularly monounsaturated and polyunsaturated fats that promote heart health. They are an excellent source of magnesium, copper, zinc, and protein. Cashews also contain several vitamins, including vitamin K and B vitamins, alongside antioxidants like tocopherols. Unsalted cashews offer a nutrient-rich snack option suitable for various diets while minimizing added sodium.
Health Benefits
- Cashews support bone health due to their high magnesium content (83 mg per ounce).
- Copper in cashews (622 mcg per ounce) aids in collagen formation and red blood cell production.
- Cashews are high in monounsaturated fats, which can help reduce LDL cholesterol and support heart health.
- Rich in antioxidants like vitamin E, cashews help protect cells from oxidative damage.
- Cashews contain zinc which supports immune function and wound healing.
Dietary Considerations
Selection and Storage
Store unsalted cashews in an airtight container in a cool, dry place away from sunlight. For longer shelf life, refrigerate or freeze them to maintain freshness for up to six months.
Common Questions About Unsalted cashews Nutrition
Are unsalted cashews high in protein?
Unsalted cashews provide a moderate amount of protein, with around 5 grams of protein per ounce (28g), making them a decent plant-based protein source. However, compared to other nuts like almonds or peanuts, they have slightly less protein content.
Can I eat unsalted cashews on a keto diet?
While unsalted cashews can be eaten on a keto diet, they should be consumed in moderation as they are relatively high in carbs compared to other nuts. One ounce (28g) of cashews contains about 9 grams of total carbohydrates, which could take up a significant portion of your daily carb allowance on keto.
What are the health benefits and concerns of eating unsalted cashews?
Unsalted cashews are a healthy source of heart-healthy monounsaturated fats, magnesium, and copper, supporting bone health and energy production. However, they are calorie-dense, with about 157 calories per ounce, so portion control is important to avoid excess calorie intake if weight management is a goal.
What is the recommended serving size for unsalted cashews?
A typical serving size of unsalted cashews is 1 ounce (about 18 cashews), which provides approximately 157 calories, 12 grams of fat, 9 grams of carbohydrates, and 5 grams of protein. Sticking to this portion helps you enjoy their benefits without overloading on calories or carbs.
How do unsalted cashews compare to almonds in nutrition?
Unsalted cashews have slightly more carbohydrates and fewer fibers compared to almonds, which contain 6 grams of protein, 14 grams of fat, and 6 grams of carbs per ounce. Cashews are creamier due to their higher starch content, while almonds are better for low-carb diets due to their lower carb count.
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.
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.
