Healthy fats
Cashews
Nutrition facts
Serving: 30 g (about 18)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Protein | 5.5 g | |
| Carbs | 9.1 g | |
| Fibre | 1 g | 4 % |
| Sugars | 1.8 g | 2 % |
| Fat | 13.2 g | 18 % |
| Saturated fat | 2.3 g | 12 % |
| Sodium | 4 mg | 0 % |
| Copper | 1 mg | 73 % |
| Manganese | 1 mg | 22 % |
| Magnesium | 88 mg | 21 % |
| Zinc | 2 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Cashews sold 'raw' never truly are: the shell holds a caustic oil related to that of poison ivy, and the nuts are steamed or roasted to remove it before sale.
- Among nuts, cashews are among the highest in carbohydrate (about 30 g per 100 g) and lowest in fibre: 3 g per 100 g, versus more than 12 g for almonds.
Preparation
Oil-roasted and salted, cashews gain fat and several hundred milligrams of sodium per 100 g; dry-roasted without salt, they stay close to the values of plain cashews. Ground into butter, the cell walls are broken: for almonds, it is documented that the butter delivers almost all of its calories (Gebauer et al., 2016).
To mention to a professional
- Cashew is a tree nut (a priority allergen in Canada), and cashew allergy often goes together with pistachio allergy, the two belonging to the same botanical family.
Sources
- Nuts, cashew nuts, raw
- USDA FoodData Central, SR Legacy
- Baer and Novotny, 2019, Nutrients, metabolizable energy of cashews
- Gebauer et al., 2016, Food and Function, almond processing and metabolizable energy
- Rosen and Fordice, 1994, Southern Medical Journal, dermatitis linked to cashew shells
- NIH Office of Dietary Supplements, Iron fact sheet
- Health Canada, Priority Food Allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.