Nutrition Facts Cashew Nutrition Facts and Health Benefits By Malia Frey, M.A., ACE-CHC, CPT Updated on June 12, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It’s Best Storage and Food Safety How to Prepare The cashew nut is typically grown in Vietnam, Nigeria, India, and on the Ivory Coast despite being native to Brazil. This particular nut is a byproduct of the evergreen cashew tree (Anacardium occidentale), which produces both apples and nuts (also called seeds). The cashew essentially hangs beneath the fruit, and both are edible. Once harvested, cashews are generally consumed as a snack on their own or are commonly used in nut mixes. This edible seed is also often processed in order to make cashew butter, cashew milk, and other nut-based products. Cashews can be an excellent addition to your diet when consumed in moderation, as these nuts have a wealth of untold health benefits. Cashew Nutrition Facts The following nutrition information is provided by the USDA for 1 ounce (28g) of raw, unsalted cashews. Calories: 157Fat: 12gSodium: 3.4mgCarbohydrates: 8.6gFiber: 0.9gSugars: 1.7gProtein: 5.2gIron: 1.9mgMagnesium: 82.9mgCopper: 0.6mgManganese: 0.5mgVitamin B6: 0.1mgVitamin K: 9.7mcg Carbs A single serving of cashew nuts is 1 ounce—or about 18 nuts. One serving contains 157 calories and just under 9 grams of carbohydrate. Most of the carbohydrate in cashews is starch. A small amount is fiber (just under 1 gram), and the rest (about 1.7 grams) is sugar. The estimated glycemic load of cashews is 3 if you consume a 1-ounce serving. Glycemic load takes serving size into account when estimating a food's impact on blood sugar. Foods with a glycemic index of 10 or less are considered low glycemic. Fats Most of the calories in cashews come from fat. There are 12 grams of fat in a serving if you consume the full ounce. Most of the fat is monounsaturated fat (6.8g) or polyunsaturated fat (2.2g). Unsaturated fats are considered to be healthier forms of fat. There are also about 2.2 grams of less healthy saturated fat in a serving of cashews. Protein Cashew nuts provide just over 5 grams of protein per serving. As a basis for comparison, cashews provide less protein than peanuts, which provide over 7 grams per one-ounce serving. Vitamins and Minerals Cashew nuts provide vitamin K (about 12% of your daily needs). You'll also benefit from thiamin and vitamin B6 when you consume cashews. Cashews are an excellent source of magnesium, phosphorus, copper, and manganese and a good source of zinc and iron. Calories One ounce (28g) of raw, unsalted cashews has 157 calories, 12% of which come from protein, 21% from carbs, and 67% from fat. Health Benefits Consumption of nuts, in general—and cashews, in particular—is associated with certain health benefits. Aids Weight Control Nuts can make a smart snack if you are trying to lose weight. The healthy fat, protein, and fiber in nuts may help you to feel full and satisfied after meals or at snack time. But since nuts are high in calories, it's important to consume them in moderation. One study investigating nut consumption found that regularly eating nuts (approximately one handful daily) over the long term can be incorporated as a component of a healthy diet for the prevention of obesity and type 2 diabetes. But the study investigated nuts as a replacement for less healthy foods. It is unclear from this study whether nuts themselves provide any unique benefit. May Help Decrease Cholesterol Cashews may help lower LDL cholesterol in some adults, according to a study published in a 2017 issue of the journal Nutrients. Researchers found that when adults with mildly high cholesterol consumed 28 to 64 grams of cashews per day, they saw an average 24% decrease in LDL cholesterol when compared to a control diet. Study authors noted that the fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols in cashews and other nuts are responsible for nut health benefits. May Reduce Risk of Gallstones There is some limited evidence that eating nuts can reduce the incidence of gallstones in both men and women. Research shows that nuts like cashews can reduce gallstone risk. This is likely due to the bioactive components, particularly unsaturated fatty acids, fiber, and minerals. May Aid Diabetes Management or Prevention Several studies have investigated the relationship between nut consumption and diabetes. Researchers have found that patients with type 2 diabetes may gain health benefits from consuming nuts. Research has shown that cashew consumption by people with diabetes is associated with better insulin control, improved cholesterol ratio, increased HDL cholesterol, and lower systolic blood pressure. Promotes Better Heart Health Cashews, like all nuts, are a high-fat food, but they provide both poly- and monounsaturated fats—a healthy form of fat that helps boost heart health and reduce cholesterol levels when consumed in moderation. Cashews also provide diet-friendly fiber, which is associated with a heart-healthy diet. Studies also show that plant-based diets that include healthy fats and protein from nuts and seeds (rather than meat products) can boost heart health. Studies have even shown that nut consumption is significantly associated with a lower risk of cardiovascular disease, especially in those with type 2 diabetes. Helps Prevent Copper Deficiency in Special Diets Cashews are one of the top food sources of copper, after seafood and beef. This makes them ideal for those on a plant-based diet who may be at risk for copper deficiency. Copper is necessary for bone and muscle health, and almost two-thirds of the body’s copper is located in the skeleton and muscles. Those with celiac disease are at a higher risk than the general population of having copper deficiency. Cashews are naturally gluten-free and safe for those with celiac disease. Allergies If you have a tree nut allergy, you should avoid cashews. According to the American Academy of Allergy, Asthma, and Immunology, however, just because you are allergic to one tree nut doesn't necessarily mean that you are allergic to another. That said, some nut allergies are closely related, such as cashew and pistachio. The organization advises that symptoms of a tree nut reaction may be severe. They advise that those with a known tree nut allergy carry epinephrine at all times. If you suspect an allergy to cashews or other tree nuts, speak with your healthcare provider to get personalized advice. Adverse Effects Those who harvest and process cashews need to be careful as the inside of the cashew shell contains a caustic liquid related to poison ivy. Farmers wear gloves and face shields to protect themselves from exposure, and the liquid is removed long before cashews hit the shelves. The nuts themselves are safe to eat. However, some people notice that they are bloated the day after eating nuts in a bar or at a party. You probably won't get bloated from the nuts themselves, but if they are heavily salted, you may experience a temporary increase in water weight from the increased sodium intake. Varieties There aren't different cashew varieties, but there are different cashew grades—based on nut color, shape, and size. Only a few grades make it into stores for sale as a whole nut. Cashews are often found in canned nut mixes in the snack food aisles of the grocery store. When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sodium or sugary ingredients. Be sure to check nutrition facts, as it will vary substantially from that of cashews alone. Cashew Nut Butter Some people also enjoy cashew butter, which is a spread made from blended roasted cashews. If you are choosing nut butter for a boost of protein, peanut butter is a better bet. But some people prefer the milder taste of cashew butter. Ultimately, the nutrition in your nut butter depends on the ingredients added during processing. Look for nut butter that contains just nuts. Some may also include added oil. Try to avoid nut butter with added sugars or excess sodium. Cashew Milk Cashew milk is also available and may be a smart choice, especially for those who need to avoid the lactose found in dairy products. However, keep in mind that many kinds of nut milk such as cashew milk, may contain other ingredients like added sugar, and they may not provide as many micronutrients (like calcium) as dairy milk. Be sure to check the nutrition facts label and the ingredients list on the nut milk you're thinking of trying before you make your decision. When It’s Best Cashews are harvested about two months after the fruit (the apple) has set. The nut forms below the apple. This usually happens in the winter. But cashews are available all year long in most stores. Storage and Food Safety The best way to store nuts is to keep them in an airtight container at room temperature. They should stay fresh for about three months. If you keep them in the refrigerator, you can prolong their lifespan to up to six months, and if you freeze them, you can use them for about one year. How to Prepare Cashews can be eaten raw or roasted. Many people describe them as having a creamy, sweet texture that pairs well with savory and salty foods. Sprinkle roasted or raw nuts on a salad for a boost of protein, or add them to the top of a small serving of ice cream. Chop them up and use them as a coating for fish, or even add them to oatmeal in the morning. 13 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. USDA FoodData Central. Nuts, cashew nuts, raw. Mah E, Schulz JA, Kaden VN, et al. Cashew consumption reduces total and LDL cholesterol: A randomized, crossover, controlled-feeding trial. Am J Clin Nutr. 2017;105(5):1070-1078. U.S. Department of Health and Human Services, National Institutes of Health. Vitamin K fact sheet for health professionals. Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014;100 Suppl 1(1):408S–11S. doi:10.3945/ajcn.113.071332 de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and human health outcomes: A systematic review. Nutrients. 2017;9(12):1311. doi:10.3390/nu9121311 Di Ciaula A, Garruti G, Frühbeck G, et al. The role of diet in the pathogenesis of cholesterol gallstones. CMC. 2019;26(19):3620-3638. doi:10.2174%2F0929867324666170530080636 Mohan V, Gayathri R, Jaacks LM, Lakshmipriya N, Anjana RM, Spiegelman D, Willett WC. Cashew nut consumption increases HDL cholesterol and reduces systolic blood pressure in Asian Indians with type 2 diabetes: A 12-week randomized controlled trial. The Journal of Nutrition. 2018;148(1):63–69. doi:10.1093/jn/nxx001 Satija A, Bhupathiraju SN, Spiegelman D, et al. Healthful and unhealthful plant-based diets and the risk of coronary heart disease in U.S. adults. J Am Coll Cardiol. 2017;70(4):411-422. doi:10.1016/j.jacc.2017.05.047 Rávila De Souza, Schincaglia R, Pimentel G, Mota J. Nuts and human health outcomes: a systematic review. Nutrients. 2017;9(12):1311. doi:10.3390%2Fnu9121311 National Institutes of Health. Copper - Health professional fact sheet. American Academy of Allergy Asthma & Immunology. Everthing you needed to know about tree nut allergy. Balasubramanian B, Sherfudeen KM, Kaliannan SK, Murugesan K. Cashew nut shell liquid poisoning. Indian J Crit Care Med. 2016;20(1):57–58. doi:10.4103/0972-5229.173696 Settaluri V, Kandala C, Puppala N, Sundaram J. Peanuts and their nutritional aspects—a review. Food Nutr Sci. 2012;12(3):1644-1650. doi:10.4236/fns.2012.312215 Additional Reading Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutr J. 2017;16(1):53. doi:10.1186/s12937-017-0271-4 Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: Plant-based diets. Perm J. 2013;17(2):61-66. doi:10.7812/TPP/12-085 By Malia Frey, M.A., ACE-CHC, CPT Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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