Cashews are most loved nuts and available throughout the year. Cashew nuts margarine or butter is an excellent option for salad and pan-fried dishes. Are you looking for nutrition values of cashew nuts?

Cashew nuts are kidneys like seeds. These seeds grow on the base of cashew apple. Cashew apple is an organic fruit of cashew trees. Cashews are local to the seaside territories of northeastern Brazil.

Cashew apples are edible, people of the Caribbean and Brazil like to eat them. They also use cashew apples to produce juice and jams. Cashews always sold without shell, because there is a dangerous oil inside cashew shells.

This oil is poisonous and emollient, which must be removed before touching nuts. This oil is used in industry to make varnishes and bug sprays.

Nutrition of Cashew Nuts

Cashews nuts contain many minerals and protein. According to the US Department of Agriculture (USDA) National Nutrient Database, 1 ounce of raw cashews (28.35 grams) contain;




3 mg


12.43 g


10 mg




187 mg


1.68 g


83 mg


0.9 g


1.89 mg


168 mg

Vitamins (C,B)


7 µg DFE

Cashew nuts are best for a keto diet. Cashews are good to lower the chance of cancer growth, obesity, coronary illness, and diabetes. According to some research, cashew nuts are also good for skin, hair, and nerves.

These all benefits of cashews are because of micronutrient content of these nuts.

Cashew nuts are used in conventional drugs to recover from different diseases. Cashews in the modern world considered an extraordinarily nutritious item.

Are cashew nuts healthy to eat?

Cashew nuts are healthy to eat and provides many health benefits. A single cashew nut contains around 46% fat, 21% protein, and 25% starches. Quarter cup serving provides 5 g of protein, 200 calories, 16 g of fat, and 9 g of carbohydrates.

Cashews contain a combination of different sorts of fat. 62% of the cashew nuts fats are monounsaturated fat (MUFAs), and 18% are polyunsaturated fats (PUFAs).

Most other nuts contain polyunsaturated fats (PUFAs) which trigger inflammation. Cashews contain low measures of PUFAs which helps to balance the irregularity of omega-6 to omega-3.

In the presence of MUFAs and PUFAs, cashews help to lower the risk of cancer growth, weight gain, and coronary illness.

What are the health benefits of cashew nuts?

There are some of the health benefits of eating cashew nuts;

  1. Anti-Cancer – Cashew nuts contain proanthocyanidins.  Proanthocyanidin is a sort of flavanol that kill tumors and stop its growth.
  2. Coronary Illness – The oleic acid found in cashews nuts are good for heart health. It helps to advance cardiovascular health by controlling triglyceride levels. High triglyceride levels are main reason behind coronary illness.
  3. Bone & Joint Health – Cashew nuts contain magnesium and copper. These both are good for bone strength and joint functionality. Magnesium deficiency in body prompts week bones. Copper helps and supports to keep bones and joints adaptable by combining collagen and elastin.
  4. Nerve System – Magnesium in cashew nuts keeps calcium from over-initiating nerve cells. This activity keeps muscles and veins loose also. If you have a magnesium deficiency, you may face muscle cramps.
  5. Hair & Skin – Copper in cashew nuts fabricates different chemicals. These fabricated chemicals work with collagen and hemoglobin formation. Collagen is an essential protein found in hair and skin that provides flexibility.
  6. Weight Loss – Cashew nuts contain more MUFAs than other nuts including almonds, pecans, peanuts, and walnuts. That’s the main reason these nuts are considered as weight loss nuts. Cashews contain rich nutrients and provide vitality with high fiber content. These qualities make them great nuts. You don’t need for unhealthy snacking after you start taking cashews.
  7. Diabetes – According to a study, cashews decreased systolic circulatory strain. Further, they help to increase HDL cholesterol which is good for people with diabetes.

Monounsaturated Fat Content of Cashew Nuts

Cashew nuts contain mostly healthy fat. Cashews are better than other nuts. There are 82% of unsaturated fat in cashews. 66% of these unsaturated fats are monounsaturated fat, which is good for health.

According to a study on diabetic patients. When monounsaturated fat added to a low-fat eating plan it helps to decrease high triglyceride levels. Triglycerides transport fats in the bloodstream. High triglyceride levels are related to an expanded hazard for coronary illness.

If you are facing coronary illness or diabetes cashews are best to eat for you. By adding monounsaturated fat in your eating routine you can live a healthy life.

According to a research printed in the British Journal of Nutrition by (Blomhoff R, Carlsen MH). Few nuts contain anti-cancer agents including cashews provides a shield to cardiovascular health.

Eating nuts for four weeks can decrease the risk of coronary illness by 37%. To lower the risk of coronary illness, add a handful of cashew nuts in your eating routine.

Copper Content of Cashew Nuts

Copper is a fundamental part of many proteins. It takes a part in wide scope of physiological procedures. Copper with iron helps to improve bone and joint health. Both help to generate melanin, which causes glowing skin and shiny hair.

Copper is an essential compound which is imperative in vitality generation. Copper is also important for the action of Lysol oxidase. It is a catalyst engaged with cross-connecting collagen and elastin.

Both are essential for veins, joints, and bones. Low dietary intakes of copper may lead to tumor growth, osteoporosis, joint pain, and vein damage.

Magnesium & Calcium Content of Cashew Nuts

Calcium is important for solid bones. Magnesium is additionally crucial for healthy bones. Around 66% of the magnesium in humans body is found in their bones. It helps to maintain bones’ physical structure. Magnesium build layers on the outside of the bone to separate from body.

Magnesium by digesting calcium controls muscle and nerves. In many nerve cells, magnesium fills in as Nature’s own calcium channel blocker. By obstructing calcium’s entrance, magnesium keeps our nerves, muscles, and veins loose.

Magnesium deficiency causes over-activated nerve cells. Over-activated nerve cells, send a large number of messages, which cause extreme compression.

Magnesium deficiency lead to hypertension. Hypertension is the main reason for coronary illness, asthma, headache, high blood pressure, and muscle spasms.

Magnesium intake is beneficial for headaches, heart assaults, asthma, and blood pressure. Magnesium deficiency causes pain full menopausal.

To get rid of all these issues, you need to start taking cashew nuts as supplement now. Cashew nuts are a gift by nature packed with a lot of essential nutrients and minerals.

Fiber, Minerals, and Vitamins of Cashew Nuts

Fiber, minerals, and vitamins found in cashews are healthy for human beings. We as humans need these to maintain different body functions. According to a 20 years research on dietary health.

Nutritionists collect information from 80,000 ladies. The results are amazing. Ladies who take at least 1 ounce of nuts, peanuts, or nutty spread every week are at 25 % lower danger of gallstones.

If we talk about cashew nuts, 1 ounce is just 28.6 nuts or about 2 tablespoons of cashew nut butter.

How to get full health benefits from cashew nuts nutrients?

Cashew nuts are known to provide many health benefits including weight loss. According to a study, people who eat nuts at least two times a week are much less probably to gain weight as compared to those who nearly never eat nuts.

A study result of 8,865 adult men and women from Spain who ate Cashe nuts for 2 years are amazing. All the participants ate cashews at least two times in a week or 12 regular days.

They were found 31% less likely to gain or add up weight than were participants who never ate cashews. In light of this study, cashew nuts are beneficial to reduce or control weight.

Start adding cashew nuts in your daily eating routine to take health benefits including weight control. Cashew nuts are delicious to eat and perfect for any feast. There are some common eating routines of cashews you can adopt as per your choice;

  • Use cashew nut butter with your morning bagel or toast.
  • Add a handful of cashews in morning cereal, dinner vegetables, and lunchtime meals.
  • You can eat a handful of roasted but unsalted cashews as a healthy snack.

What’s more!

Except coconut, all nuts are not considered safe to add in any diet. Nuts may be contaminated and contain high levels of Omega-6 fat. Omega-6 oxidizes easily and could contribute to inflammation. The shell of cashew nut is always a concern.

As you know cashews contain poisonous oil inside the shell. To ensure you are getting safe cashews always buy from reputed shops and sealed packages. Never buy loose or bulk cashews. Nuts also contain varying levels of lectins, nutrient-sapping compounds that could also be tough on your gut. If you are having trouble losing weight, headaches, joint pain, or other autoimmune signs stop eating cashew nuts. You could try reintroducing them once indications subside.