Cashews are a beloved snacking option and a versatile ingredient in many dishes. Despite their versatility, it is important to note that they are high in calories and have the potential to cause allergic reactions in some individuals.
Protein, fat, fiber, vitamins and minerals – making them an excellent choice for weight loss or improving blood sugar control in those with diabetes.
| Nutrient | Amount per 1 oz (28 g) |
|---|---|
| Calories | 157 |
| Total fat | 12 g |
| Saturated fat | 2 g |
| Monounsaturated fat | 8 g |
| Polyunsaturated fat | 2 g |
| Carbohydrates | 9 g |
| Fiber | 1 g |
| Sugars | 2 g |
| Protein | 5 g |
| Vitamin K | 9% of Daily Value |
| Copper | 30% of Daily Value |
| Magnesium | 20% of Daily Value |
| Phosphorus | 13% of Daily Value |
| Manganese | 20% of Daily Value |
| Zinc | 10% of Daily Value |
| Iron | 10% of Daily Value |
Protein
Raw cashews boast more protein than other nuts, but not quite at the level of animal-based sources like beef or chicken. If you’re looking to increase your protein intake without adding too many extra calories into your diet, cashews make for a great alternative.
These foods provide heart-healthy monounsaturated fats and polyphenols, antioxidants that reduce oxidative stress in the body. Furthermore, they may aid weight loss by increasing feelings of fullness and suppressing hunger.
Furthermore, one ounce (eighteen nuts) of oil-roasted cashews provides approximately 5 grams of protein; dry roasted cashews offer 4 grams of protein per serving.
Raw cashews are an excellent source of fiber, which may help suppress appetite and promote feelings of fullness. Plus, they contain vitamin E which may protect you against diseases like cancer and heart disease.
An ounce of raw cashews contains 157 calories and a small amount of carbohydrate, but most of its energy comes from fat. A serving size of cashews has been estimated to contain 3.0% glycemic load.
Overall, raw natural cashews are high in protein and low in carbohydrates. This makes them a healthy, filling snack that can be easily added to various dishes.
Raw cashew is an excellent source of iron, magnesium, phosphorus, zinc and potassium – essential nutrients for healthy bones, muscles and nerves.
They’re also an excellent source of vitamins B6 and C, as well as L-tryptophan and niacin. These amino acids have anti-inflammatory effects, strengthen your immunity, combat anxiety, promote gut health and aid digestion.
Fat
Raw cashews offer great nutrition, boasting a significant amount of monounsaturated fat as well as good amounts of polyunsaturated and saturated fats. Furthermore, their low glycemic index makes them particularly suitable for people living with diabetes or heart disease who must maintain stable blood sugar levels.
High in fiber, broccoli has been found to lower cholesterol and support a healthy digestive system. Furthermore, its abundance of antioxidants may reduce inflammation as well as lower the risk for chronic illnesses like cancer and heart disease.
Raw cashews are an excellent source of magnesium, which may reduce your risk for stroke and enhance brain function. Plus, they’re packed with zinc that supports a strong immune system.
Raw cashew has another nutritional advantage as it’s high in antioxidants, which protect the body from damaging free radicals. Furthermore, these compounds have been known to boost metabolism and aid weight loss.
They provide a great source of protein, essential for building muscle and feeling full. Furthermore, their high fiber content may help suppress appetite and enhance feelings of satiety.
Nuts in general offer numerous nutritional benefits without increasing caloric intake. Not only do they contain plenty of protein, fiber and vitamins – but they’re also low in sugar and sodium. Nuts make an ideal snack!
Nuts are an excellent source of unsaturated fats, which may help lower cholesterol levels and promote cardiovascular health. Furthermore, they contain minerals like selenium, zinc, and iron as well as B vitamins which aid memory enhancement and protect nerves and the brain.
Carbohydrates
If you’re trying to incorporate more healthy fat, protein and fiber into your diet, raw cashews could be a great addition. Just remember that they contain high calories so if weight loss is your goal, be sure to consume them in moderation.
An ounce of cashews contains 157 calories, providing 12 percent of your daily needs for protein, 21% for carbohydrates and 67% for fat.
Cashews are not only a great source of protein, but they’re also packed with vitamin K and thiamin. Plus, they’re an excellent source of manganese and zinc as well.
Another advantage of cashew nuts is their high dietary fiber content, which helps you feel full after eating them. Furthermore, the fiber in cashews may reduce the risk of heart disease and diabetes.
Cashews also contain antioxidants, which can prevent cell damage and enhance overall wellbeing. They aid in combatting oxidative stress associated with diseases like allergies or metabolic syndrome as well.
Additionally, the amino acid L-tryptophan in cashews helps your body produce serotonin and niacin, which have been known to combat anxiety and reduce depression.
Finally, cashews contain magnesium, phosphorus, copper and manganese which can improve cardiovascular health by reducing cholesterol and triglycerides levels.
Cashews are an excellent source of protein and minerals, as well as fiber. Plus, they contain polyphenols and carotenoids – two antioxidants which may reduce inflammation and oxidative stress in the body. Furthermore, these substances fight bacteria and other microorganisms responsible for illnesses in the body; additionally, cashews improve digestion while supporting gut immunity.
Vitamins
If you’re looking to increase your daily intake of vitamins, minerals and healthy fats, raw cashew is a great option. It’s high in protein, fiber and monounsaturated fats which keep you feeling full for longer. Furthermore, raw cashew contains antioxidants which combat free radicals and protect against chronic illnesses.
One ounce of raw cashews provides 157 calories, 12 grams of fat and 12% of your recommended daily value of protein. Most of this fat comes from oleic and palmitoleic acids – both considered heart-healthy.
Raw cashews are also an excellent source of magnesium and copper, essential minerals for energy production, brain health and immunity. Plus they’re loaded with phosphorus, zinc and selenium.
Cashews are an excellent source of nutrition, but they’re also beneficial to any diet due to their high fiber content which helps lower cholesterol and boost metabolism. As such, cashews have even become popular among those trying to shed some pounds – making them an ideal snack choice for dieters!
These nuts can be consumed raw, roasted or steamed. They’re typically served with meals but also used in many recipes – especially vegetarian and gluten-free dishes like salads, stir fries and tofu bowls.
They’re often featured in vegan and grain-free dishes, making them a versatile ingredient that can fit into any dietary plan. Add them to smoothies, spread on bread or baked goods, sauces and butters – the possibilities are endless!
Cashews have numerous health benefits, such as fighting heart disease and gallstones, aiding weight loss, maintaining bone health and decreasing the risk for certain types of cancer. Furthermore, these nuts contain antioxidants which reduce inflammation, protect against allergies and enhance skin radiance. Moreover, cashews provide a good source of iron which aids memory enhancement and protects against anemia.
Minerals
Raw cashews offer numerous nutritional benefits, such as healthy unsaturated fats, plant-based protein, dietary fiber and essential vitamins and minerals. These nutrients can help control cravings, promote a higher quality diet and protect against various illnesses.
They contain essential minerals like copper, iron, zinc and magnesium which can prevent anemia, an irregular heartbeat, thyroid issues and improve red blood cell production. Particularly rich in copper which aids with iron absorption as well as supporting healthy blood flow throughout the body.
Cashews are also an excellent source of manganese, phosphorus and selenium – minerals essential for maintaining a healthy immune system, supporting bone health and improving skin hydration.
Cashews also contain vitamin K, an important nutrient for bone development and maintenance that helps prevent osteoporosis while aiding calcium absorption.
Cashews provide over 12 percent of the recommended daily intake of this nutrient. Getting enough iron helps promote healthy bones, muscles and teeth.
To maximize the nutritional benefits of cashews, soak them in water overnight before eating them. Doing this helps eliminate antinutrients which may make it harder for your body to absorb minerals from the nut.
It’s best to avoid roasting cashews if possible, as this can destroy many of their antioxidants. You could also try sprouting cashews which will increase their nutrient content even further.
Hi, I’m Alexander. I’m a vegan of over 20 years, and I initially made the switch for health reasons. However, as time went on, I became more and more passionate about the ethical and environmental implications of leading a vegan lifestyle.
I am the author of The Graceful Kitchen, a vegan blog where I share recipes for delicious and nutritious vegan meals. As someone who is deeply committed to living a cruelty-free life, I am also a strong advocate for using whole foods as the foundation of a healthy diet – and believe that going vegan is one of the best ways to achieve this.
