Cashews
Creamy nuts high in copper and magnesium that blend into dairy-free sauces.
Nutrition per 100 g
Standardised to 100 g of cashews for fair comparison. Typical serving: 30 g — 165 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 550 kcal | 165 kcal | 100 kcal |
| Protein | 18.3 g | 5.5 g | 3.3 g |
| Carbohydrate | 29.7 g | 8.9 g | 5.4 g |
| Fat | 44 g | 13.2 g | 8 g |
| Fibre | 3 g | 0.9 g | 0.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cashews, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 42 mg | 12.6 mg | 3% |
| Iron | 6 mg | 1.8 mg | 33% |
| Magnesium | 251 mg | 75.3 mg | 60% |
| Phosphorus | 532 mg | 160 mg | 43% |
| Potassium | 638 mg | 191 mg | 14% |
| Sodium | 4.8 mg | 1.4 mg | <1% |
| Zinc | 5.1 mg | 1.5 mg | 46% |
| Selenium | 20.7 µg | 6.2 µg | 38% |
| Copper | 2.2 mg | 0.66 mg | 244% |
| Manganese | 1.9 mg | 0.57 mg | 83% |
Source: USDA FoodData Central — Nuts, cashew nuts, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cashews?
- Soaked and blended, they make a convincing cream substitute.
- More than a day's copper in one small handful.
- Lower in fat than most nuts, with more carbohydrate.
How to include it
- Soak in hot water for 30 minutes, then blend into a sauce with lemon.
- Toast and toss through stir-fries at the end.
- Blitz into a curry base with tomato and spices.
Things to consider
- Lowest fibre of the common nuts.
- A tree nut allergen, and often processed alongside others.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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