Cashew Nutrition Facts, Benefits & Varieties

Cashews are kidney-shaped tree nuts from the cashew tree (Anacardium occidentale) packed with 157 calories, 5g protein, and 83mg magnesium per 28g serving. Popular in both sweet and savory dishes, they support heart health through their monounsaturated fats and mineral content. Their naturally creamy texture makes them ideal for dairy-free alternatives and gourmet cooking.

🌿 Scientific Name:	Anacardium occidentale
🌍 Origin:	Brazil
🏆 Top Producers:	Vietnam, India, Côte d’Ivoire
🥄 Serving Size:	28g (~18 pieces)
🎨 Color:	Cream to light tan
🌸 Taste:	Mild, buttery, slightly sweet
🌱 Diet Type:	Vegan, Vegetarian
📦 Shelf Life:	12 months (stored properly)

🍃 What nutrients are in cashews?

Quick Answer: Cashews provide healthy fats, protein, magnesium, zinc, and copper in significant amounts per 28g serving.

💪 What are the health benefits of cashews?

Cashews support heart health, bone strength, immune function, brain health, and weight management through their nutrient profile.

Heart Health Support: The 6.8g of monounsaturated fats per serving help reduce LDL cholesterol levels, while magnesium (83mg) supports healthy blood pressure regulation and cardiovascular function.

Check our Dry Fruit Nutrient Target Calculator

Bone Health Enhancement: With 168mg phosphorus and 83mg magnesium per serving, cashews provide essential minerals for bone mineralization and maintenance, supporting skeletal strength throughout life.

Immune System Boost: The exceptional copper content (0.6mg, 67% DV) supports white blood cell production and immune response, while zinc (1.6mg) aids in wound healing and infection resistance.

Brain Function Support: Magnesium content supports over 300 enzymatic reactions including neurotransmitter synthesis, while healthy fats contribute to optimal brain cell membrane function and cognitive performance.

Weight Management Aid: The combination of 5.2g protein and healthy fats promotes satiety, helping control appetite and reduce overall caloric intake when consumed as part of balanced meals.

🌰 What types of cashew varieties exist?

Cashews are graded by size (W180, W210, W240, W320, W450) and available in raw, roasted, salted, and processed forms.

Size Grades: W180 (largest, 180 pieces per pound), W210, W240 (medium, most common), W320, and W450 (smallest pieces). Higher numbers indicate smaller nuts, with W180 commanding premium prices.

Processing Types: Raw cashews maintain maximum nutritional value, while dry roasted enhance flavor without added oils. Oil roasted and salted varieties offer different taste profiles but higher sodium content.

Specialty Forms: Cashew butter, flour, milk, and cream made from ground cashews provide versatile cooking alternatives, particularly valuable for dairy-free and gluten-free applications.

🛒 How do you choose and store cashews?

Select plump, uniform cashews without dark spots, and store in airtight containers in cool, dry conditions.

Selection Criteria: Choose cashews with consistent cream color, avoid pieces with dark spots, oil stains, or rancid odors. Whole pieces indicate fresher product than broken fragments.

Storage Methods: Store unopened packages in pantry for up to 12 months. After opening, transfer to airtight containers and refrigerate for 6 months or freeze for 12 months to prevent rancidity.

Freshness Indicators: Fresh cashews have mild, sweet aroma and crisp texture. Discard if they smell sour, taste bitter, or appear shriveled or discolored.

⚖️ How much cashews should you eat daily?

Adults can safely consume 28-42g (18-28 pieces) daily as part of a balanced diet.

Adult Serving: 28g (1 ounce) provides optimal nutrition without excessive calories. This portion delivers significant magnesium, copper, and healthy fats while maintaining caloric balance.

Children (Ages 4-8): 14g (half adult serving) provides appropriate nutrition for smaller body size and lower caloric needs while introducing beneficial nutrients.

Active Individuals: Up to 42g daily can support higher energy demands, particularly for those engaging in regular physical activity or requiring additional protein intake.

👥 Who should eat cashews and who should avoid them?

Most people benefit from cashews, but those with tree nut allergies, kidney stones history, or weight management goals should exercise caution.

Ideal Candidates: Athletes needing protein and healthy fats, individuals with heart disease risk factors, vegetarians requiring mineral supplementation, and those seeking dairy alternatives benefit most from regular cashew consumption.

Caution Groups: People with tree nut allergies must avoid completely. Those with calcium oxalate kidney stones should limit intake due to oxalate content. Individuals managing weight should monitor portions due to high caloric density.

Special Considerations: Diabetics can include cashews in moderation as they have low glycemic impact, while pregnant women benefit from the folate and protein content for fetal development.

🎯 What are interesting facts about cashews?

Cashews grow attached to cashew apples, require extensive processing to remove toxic shells, and were once more valuable than gold.

Unique Growth: Cashews grow individually attached to cashew apples (pseudofruits) that are eaten fresh or made into juice in producing countries, making the nut technically an accessory fruit.

Processing Challenge: The shell contains urushiol (same toxin as poison ivy), requiring careful roasting and removal by skilled workers, explaining why cashews are never sold in-shell.

Historical Value: Portuguese traders once valued cashews higher than gold due to processing complexity and long-distance transport requirements from Brazil to Europe.

Culinary Versatility: Cashews can be transformed into dairy-like products (milk, cheese, cream) due to their unique fat and protein composition, making them invaluable in plant-based cuisine.

Environmental Impact: Cashew trees help prevent soil erosion in tropical regions and can produce nuts for over 50 years, making them sustainable long-term crops.

💰 How much do cashews cost?

Cashews typically cost $8-15 per pound, varying by grade, processing, and source, making them premium among tree nuts.

Grade Pricing: W180 large cashews command $12-15 per pound, while smaller W320-W450 grades cost $8-10 per pound. Organic varieties add 20-30% premium to base prices.

Processing Impact: Raw cashews cost less than roasted varieties. Specialty forms like cashew butter ($12-18 per pound) and cashew flour ($15-20 per pound) reflect processing complexity.

Value Comparison: While more expensive than peanuts ($3-5/lb), cashews provide superior mineral content and culinary versatility compared to other tree nuts like almonds ($6-10/lb) or walnuts ($8-12/lb).

❓ Frequently Asked Questions About Cashews

Is cashew a nut or a fruit?

Cashews are technically seeds of the cashew apple fruit, but nutritionally classified as tree nuts.

Botanically, cashews are seeds that grow attached to cashew apples (the true fruit). However, they’re classified as tree nuts for dietary and allergenic purposes due to their similar nutritional profile and protein structure to other tree nuts.

Can you eat raw cashews?

Yes, “raw” cashews sold commercially are safe to eat, though they’ve been heat-treated to remove toxic shell oils.

Commercial “raw” cashews are actually steam-processed or low-heat treated to remove urushiol from the shell. Truly raw cashews with shells intact are toxic and never sold to consumers. Store-bought raw cashews are safe and nutritious.

Are cashews good for weight loss?

Yes, when eaten in moderation, cashews support weight loss through protein content and satiety effects.

The 5.2g protein and healthy fats per 28g serving promote fullness and reduce overall calorie intake. However, portion control is essential due to their 157 calories per serving. Studies show tree nuts can aid weight management when replacing less nutritious snacks.

Is cashew safe for diabetics?

Yes, cashews have low glycemic impact and can be part of a diabetic-friendly diet in appropriate portions.

Cashews have minimal effect on blood sugar due to their low carbohydrate content (8.6g per serving) and high fiber-protein-fat ratio. The magnesium content may also improve insulin sensitivity. Monitor portions to manage caloric intake.

Can dogs eat cashews?

Dogs can eat plain, unsalted cashews in small quantities, but they’re not recommended due to high fat content.

While cashews aren’t toxic to dogs like macadamia nuts, their high fat content (12.4g per 28g) can cause digestive upset or pancreatitis. If given as treats, limit to 1-2 pieces for small dogs and avoid salted or seasoned varieties.

Are cashews high in cholesterol?

No, cashews contain zero cholesterol and may actually help reduce blood cholesterol levels.

Like all plant foods, cashews are naturally cholesterol-free. Their monounsaturated fats (6.8g per serving) can help reduce LDL (“bad”) cholesterol when replacing saturated fats in the diet. The plant sterols may also block dietary cholesterol absorption.

Why are cashews so expensive?

Cashews are expensive due to labor-intensive processing, toxic shell removal requirements, and limited growing regions.

The complex processing involves removing toxic urushiol-containing shells by hand, requiring skilled labor and safety precautions. Limited growing regions (mainly Vietnam, India), seasonal harvests, and increasing global demand contribute to premium pricing compared to other nuts.

Are cashews anti-inflammatory?

Yes, cashews contain anti-inflammatory compounds including monounsaturated fats, magnesium, and antioxidants.

The oleic acid (monounsaturated fat) in cashews has demonstrated anti-inflammatory properties in studies. Magnesium (83mg per serving) helps regulate inflammatory responses, while copper supports antioxidant enzyme function that reduces oxidative stress.

Are cashews better than almonds?

Cashews and almonds offer different nutritional advantages – cashews excel in copper and magnesium, while almonds provide more calcium and vitamin E.

Cashews provide 67% DV copper vs almonds’ 32%, and superior magnesium content (83mg vs 76mg). Almonds offer more calcium (76mg vs 10mg), vitamin E, and fiber. Choose based on specific nutritional needs – cashews for mineral content, almonds for bone health and antioxidants.