Cashews, NFS
Common food
Photo: Wikipedia
Cashews are the creamy, kidney-shaped seeds of the tropical cashew apple, prized for their buttery texture and mild, sweet flavor. Nutritionally, they are a calorie-dense powerhouse, delivering a significant amount of healthy monounsaturated fats alongside a solid protein punch per 100g serving. Their natural richness makes them a satisfying snack and a versatile culinary ingredient.
Calorie split: 10% protein · 21% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore cashews for their uniquely smooth, almost creamy texture when roasted or soaked, and their subtle sweetness that complements both savory and sweet dishes. They are a beloved staple in trail mixes, vegan cooking for their richness, and a symbol of indulgence in many cuisines.
⚠️ Watch-outs & how to enjoy it better
As a high-calorie, high-fat food, overconsumption can contribute to weight gain if not portion-controlled. They are a common tree nut allergen, and some individuals may be sensitive to their natural oxalate content. To enjoy them mindfully, stick to a small handful (about 1 oz/28g) as a snack, and those with kidney concerns should consult a doctor about oxalate intake.
Key benefits
- Excellent source of heart-healthy monounsaturated fats.
- Provides plant-based protein for muscle maintenance.
- Rich in essential minerals like copper, magnesium, and manganese.
- Contains antioxidants that support cellular health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cashew 'nut' is actually a seed that grows attached to the bottom of a fleshy, pear-like fruit called the cashew apple, which is too perishable for export and is often used locally to make juice or liquor.
Full nutrition (USDA data · scales with serving)
| Water | 1.7 g |
| Energy | 574 kcal |
| Protein | 15.3 g |
| Total lipid (fat) | 46.4 g |
| Carbohydrate, by difference | 32.7 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 6.0 mg |
| Magnesium, Mg | 260 mg |
| Phosphorus, P | 490 mg |
| Potassium, K | 565 mg |
| Sodium, Na | 16.0 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 2.2 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.20 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 69.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 69.0 ug |
| Folate, DFE | 69.0 ug |
| Choline, total | 61.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 34.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.13 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.78 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 3.0 g |
| Fatty acids, total monounsaturated | 27.3 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 26.8 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.8 g |
| PUFA 18:2 | 7.7 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are cashews a nut or a seed?
Botanically, the cashew is a seed, as it grows outside the fruit (the cashew apple). However, for culinary and allergen purposes, it is classified and treated as a tree nut.
Why are raw cashews not truly 'raw'?
The shell of a cashew contains a toxic oil (urushiol, the same irritant in poison ivy). Commercial 'raw' cashews have been steamed or roasted to remove this harmful shell and oil, making them safe to eat.
How can I use cashews to make vegan cream?
Soaking raw cashews in hot water for 30 minutes (or cold water for 2-4 hours) softens them. Blending the soaked cashews with fresh water creates a rich, neutral-flavored cream perfect for sauces, soups, or desserts.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.74 kcal/g · 11% calories from protein · 3.0 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.