1 serving (28 grams) contains 157 calories, 5.1 grams of protein, 12.4 grams of fat, and 9.2 grams of carbohydrates.
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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 | 46.0 g | 16% | |
| Dietary Fiber | 4.5 g | 16% | |
| Sugars | 8.5 g | ||
| protein | 25.5 g | 51% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50 mg | 3% | |
| Iron | 9.5 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
Source of Calories
About Whole cashews
Whole cashews are kidney-shaped nuts that grow on the cashew tree (Anacardium occidentale), which is native to Brazil but now cultivated in tropical regions worldwide, including India and Vietnam. Cashews are a staple in various cuisines, including Indian, African, and Southeast Asian, often used in sauces, curries, and snacks. Nutritionally, cashews are rich in healthy fats, primarily monounsaturated and polyunsaturated fats, as well as proteins and carbohydrates. They provide significant amounts of vital nutrients like magnesium, phosphorus, zinc, copper, and vitamins E and K. A 1-ounce (28-gram) serving of cashews contains about 157 calories, 5 grams of protein, 9 grams of carbohydrates, and 12 grams of fat, making them a satiating and nutrient-dense option for snacking or meal preparation.
Health Benefits
- Rich in magnesium, which supports bone health and muscle function.
- Contains high levels of monounsaturated fats, beneficial for heart health and reducing 'bad' LDL cholesterol.
- A good source of copper, essential for energy production, collagen formation, and iron absorption.
Dietary Considerations
Selection and Storage
Store whole cashews in an airtight container in a cool, dry place to maintain freshness for up to 6 months. For longer storage, refrigeration is recommended.
Common Questions About Whole cashews Nutrition
Are whole cashews high in protein?
Whole cashews contain a moderate amount of protein, providing around 5 grams of protein per 1-ounce (28-gram) serving. While not as protein-dense as some other nuts like almonds, they are still a good source of plant-based protein.
Can I eat whole cashews on a keto diet?
Cashews can be consumed on a keto diet in moderation, but they are relatively high in carbs compared to other nuts. A 1-ounce serving of cashews contains approximately 9 grams of total carbs and 8 grams of net carbs, so portion control is crucial to stay within keto guidelines.
What are the health benefits of eating whole cashews?
Whole cashews are rich in healthy fats, including monounsaturated and polyunsaturated fats, which support heart health. They are also a good source of magnesium, phosphorus, and antioxidants like vitamin E, which may help reduce inflammation. However, they are calorie-dense, so overeating can contribute to weight gain if not portioned properly.
What is a healthy serving size of whole cashews?
A healthy serving size is about 1 ounce, which is roughly 18 cashews or 28 grams. This portion provides around 157 calories, 12 grams of fat, and 5 grams of protein, making it a nutrient-dense snack when consumed in moderation.
How do whole cashews compare to almonds in terms of nutrition?
Cashews have slightly fewer calories (157 vs. 164 per ounce) and less protein (5 grams vs. 6 grams) compared to almonds. However, cashews have a creamier texture due to their higher carbohydrate content (9 grams per ounce vs. 6 grams in almonds), which makes them more versatile in cooking but less ideal for very low-carb diets.
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.
