Almond
Brazil Nut
Cashew
Cashews have a creamy, buttery flavor and are lower in fat compared to many other nuts. They’re packed with important minerals like magnesium and iron, supporting muscle function and oxygen transport.
10
one drupe
(1.5 grams)
CAL
B
Nutri-Score
Rich in healthy monounsaturated fats, magnesium, and iron; a great source of protein for a nut.
Value per 100 grams & per cup (140g):
555 kcal | 760 kcal
Protein
18 grams | 25 grams
Fats
45 grams | 60 grams
Carbohydrates
30 grams | 40 grams
Fiber
3.5 grams | 4.5 grams
Vitamins & Nutrients
- Magnesium: Supports muscle and nerve function.
- Iron: Important for red blood cell production.
- Vitamin K: Helps blood clotting.
- Zinc: Supports immune health.
Satiety and Feelings
Cashews have a creamy texture and are less fatty than other nuts, making them a satisfying but lighter snack option.
What does 100 g look like?
About 1/2 cup or roughly 75 cashew halves.
What does 2000|2500 calories look like?
About 200 whole cashews, or 450 grams / 0.79–0.99 lbs, roughly 2.6 to 3.2 cups.
* Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health.
Daily Value per 100 grams %
Did you know?
Cashews are actually seeds that grow outside the cashew apple.
They must be carefully processed because their shells contain urushiol, a toxic resin also found in poison ivy.
Cashews are a good source of magnesium, which is essential for over 300 biochemical reactions in the body.
They can help improve heart health by lowering bad cholesterol.
Cashews are widely used in vegan cooking as a creamy base for sauces and desserts.
Drawbacks ⚠️
High in calories and fats, so portion control is important.
Raw cashews sold commercially are actually steamed to remove toxins — eating true raw cashews can be harmful.
Some people may experience allergic reactions to cashews.
