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Nuts & seeds

Cashew nuts, dry roasted, unsalted

Dry-roasted unsalted cashew kernels have a creamy, toasted flavour and provide concentrated energy, mostly unsaturated fat, plant protein and several essential minerals without added salt.

Nutrition per100 g
574kcal
2,400 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein15.3 g
31% RI*
Carbohydrates32.7 g
13% RI*
Fat46.4 g
66% RI*
Saturated fat9.2 g
46% RI*
Fibre3.0 g
12% RI*
Sugars5.0 g
6% RI*

Vitamins

Vitamin C0.0 mg
0% RI*
Vitamin E0.9 mg
8% RI*
Vitamin K34.7 µg
46% RI*
Vitamin B60.3 mg
19% RI*
Folate69.0 µg
35% RI*

Minerals

Calcium45.0 mg
6% RI*
Iron6.0 mg
43% RI*
Magnesium260.0 mg
69% RI*
Phosphorus490.0 mg
70% RI*
Potassium565.0 mg
28% RI*
Sodium16.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind cashew nuts, dry roasted, unsalted

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 15.3 g protein per 100 g, making a measured portion useful for adding plant protein to meals and snacks.
  • Provides substantial magnesium, phosphorus, iron and potassium, minerals involved in normal energy metabolism, oxygen transport, muscles and nerves.
  • Most of the 46.4 g total fat is unsaturated, while dry roasting avoids the extra oil coating found on oil-roasted products.
  • The unsalted USDA profile contains only 16 mg sodium per 100 g, making it easier to control sodium than with salted cashews.
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THE DOWNSIDE

What to keep in mind

  • Contains about 574 kcal per 100 g, so an unmeasured portion can contribute considerable energy despite the small volume.
  • Cashew is a tree-nut allergen and can cause severe reactions; cross-contact and clinical cross-reactivity with pistachio are important concerns.
  • Whole cashews are a choking hazard for young children and should be served in an age-appropriate form.
  • Roasting changes flavour and moisture, and branded products may use oil, salt or seasonings; their package label supersedes this generic unsalted profile.
  • The high unsaturated-fat content is vulnerable to rancidity; store cool and airtight and discard nuts that smell paint-like, bitter or stale.