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Nuts & seeds

Cashew nuts, oil roasted, unsalted

Unsalted oil-roasted cashews are cashew kernels roasted with added oil but without added salt. They differ nutritionally from raw and dry-roasted cashews, and this generic USDA profile does not represent seasoned or flavoured products.

Nutrition per100 g
580kcal
2,430 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein16.8 g
34% RI*
Carbohydrates29.9 g
12% RI*
Fat47.8 g
68% RI*
Saturated fat8.5 g
42% RI*
Fibre3.3 g
13% RI*
Sugars5.0 g
6% RI*

Vitamins

Vitamin C0.3 mg
0% RI*
Vitamin E0.9 mg
8% RI*
Vitamin K34.7 µg
46% RI*
Vitamin B60.3 mg
23% RI*
Folate25.0 µg
13% RI*

Minerals

Calcium43.0 mg
5% RI*
Iron6.1 mg
43% RI*
Magnesium273.0 mg
73% RI*
Phosphorus531.0 mg
76% RI*
Potassium632.0 mg
32% RI*
Sodium13.0 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, oil 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 16.8 g protein and 3.3 g fibre per 100 g.
  • Provides 273 mg magnesium, 531 mg phosphorus and 632 mg potassium per 100 g.
  • Provides 6.05 mg iron, 5.35 mg zinc, 2.04 mg copper and 20.3 micrograms selenium per 100 g.
  • Contains only 13 mg sodium per 100 g because no salt is added.
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THE DOWNSIDE

What to keep in mind

  • Contains 580 kcal and 47.8 g fat per 100 g, so portions can be easy to underestimate when eaten directly from a large container.
  • Oil roasting adds oil and can produce a different fat and energy profile from dry-roasted or raw cashews.
  • Cashew is a major tree-nut allergen and can cause severe reactions; cross-contact also matters.
  • Whole nuts and nut pieces are choking hazards for young children; follow age-appropriate preparation guidance.
  • Unsalted does not mean sodium-free, and manufacturers may use different roasting oils; check the package for the exact product.