🥜

Nuts & seeds

Cashew nuts, raw

Raw cashew nuts are creamy, energy-dense tree nuts that provide unsaturated fat, protein, carbohydrate and substantial amounts of several minerals.

Nutrition per100 g

553kcal

2,310 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein18.2 g

36% RI*

Carbohydrates30.2 g

12% RI*

Fat43.9 g

63% RI*

Saturated fat7.8 g

39% RI*

Fibre3.3 g

13% RI*

Sugars5.9 g

7% RI*

Vitamins

Vitamin C0.5 mg

1% RI*

Vitamin E0.9 mg

8% RI*

Vitamin K34.1 µg

45% RI*

Vitamin B60.4 mg

30% RI*

Folate25.0 µg

13% RI*

Minerals

Calcium37.0 mg

5% RI*

Iron6.7 mg

48% RI*

Magnesium292.0 mg

78% RI*

Phosphorus593.0 mg

85% RI*

Potassium660.0 mg

33% RI*

Sodium12.0 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, raw

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

THE UPSIDE

Why it can be a great choice

Provides 18.2 g protein per 100 g and can add plant protein to meals, snacks and sauces.
Provides substantial magnesium, phosphorus, iron, potassium and vitamin B6 per 100 g.
Most of the 43.9 g total fat is unsaturated; cashews can replace snacks dominated by saturated fat when portions are comparable.
Their combination of fat, carbohydrate and protein makes a measured serving a compact source of energy when energy needs or appetite make this useful.

THE DOWNSIDE

What to keep in mind

Contains about 553 kcal per 100 g, so large portions can add substantial energy despite the nutritious mineral profile.
Cashew is a tree-nut allergen and can cause severe allergic reactions; cross-contact with other nuts is also common.
Whole cashews are a choking hazard for young children and should be served in an age-appropriate form.
Cashew shells contain irritating urushiol-related compounds; commercially sold raw cashews are normally heat-treated during shelling and should not be confused with untreated nuts from the shell.
Salted, flavoured, oil-roasted and sweet-coated cashews differ from this unsalted raw database entry.