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Cashew Calories
Rich in magnesium and copper, contains healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Cashew Nutrition Facts
Selected: 100 g
553
KCAL / 100G
Carbs
30.2g
· 21%
Protein
18.2g
· 12%
Fat
43.9g
· 67%
Fiber
3.3g
Cashew Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
Vitamin K
34.7µg · 29% DV
B6
0.42mg · 25% DV
Biotin
7µg · 23% DV
Minerals
Copper
2mg · 222% DV
Manganese
2mg · 87% DV
Phosphorus
593mg · 85% DV
Magnesium
292mg · 70% DV
Cashew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cashew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cashew Contain Allergens?
Contains these allergens:
Which Diets Is Cashew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cashew Fat Profile
SATURATED
7.8g
MONOUNSATURATED
23.8g
POLYUNSATURATED
7.8g
Omega 6:3 ratio 130:1
Above the ideal 4:1 (130:1).
Foods Similar to Cashew
Cashew — Frequently Asked Questions
Is it better to eat cashews raw or roasted?
Both can fit a healthy diet; raw cashews have a milder taste, while roasted cashews are more aromatic. Salted or heavily oil-roasted versions can add extra sodium and make it easier to overeat.
How should cashews be stored after opening?
Keep them in an airtight container in a cool, dry, dark place. For warm climates or longer storage, the fridge or freezer helps protect their fats from going rancid.
Can cashews be frozen?
Yes, cashews freeze well. Sealed properly, freezing helps preserve freshness and slows down flavor changes in their natural oils.
Why do cashews sometimes taste soft or stale?
Exposure to air and moisture can make them lose their crunch. If they smell paint-like, soapy, or bitter, the fats may have oxidized and they are best discarded.
Are cashews better before or after a workout?
Before training, cashews alone may feel heavy for some people because their fat content slows digestion. After training, they work better as part of a snack with fruit, yogurt, or oats for a more balanced mix.
Is it okay to eat cashews at night?
Yes, but portion size matters because cashews are energy-dense. A small serving is usually fine, while a large amount late at night may feel too heavy for some people.
What foods pair well with cashews?
Cashews go well with fruit, yogurt, oats, salads, and vegetable dishes. They also blend into sauces, curries, soups, and noodle dishes for a creamy texture.
Why do cashews taste sweeter than almonds or peanuts?
Cashews naturally have a softer texture and a mildly sweet flavor, which makes them popular in snacks and creamy recipes. That sweetness does not mean sugar was added, but flavored products should still be checked for added ingredients.
Who should be careful with cashews?
People with tree nut allergies should avoid them because reactions can be serious. Salted cashews may also be less suitable for people who need to limit sodium intake.
Can cashew milk or cashew butter replace whole cashews?
They can, depending on the use, but they are not always nutritionally identical. Unsweetened, minimally processed options are usually the closest choice, while flavored versions may include added sugar, salt, or oils.
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Nutrition data compiled from USDA FoodData Central and scientific sources.