Nuts, cashew nuts, dry roasted, with salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
These are whole cashew nuts, dry-roasted to a deep golden brown and lightly dusted with salt. The process intensifies their naturally buttery, slightly sweet flavor and gives them a satisfying, crisp crunch. Nutritionally, they are a calorie-dense powerhouse, offering a substantial 46g of healthy fats and over 15g of protein per 100g.
💚 Why it's loved
People adore them for their uniquely rich, creamy texture and a flavor that's subtly sweet and savory all at once. Their versatility makes them a go-to snack, a crunchy topping for salads or stir-fries, and the essential base for creamy sauces and vegan cheeses.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and the high calorie density (574 kcal/100g) means portions can add up quickly. As a tree nut, they are a common allergen. To counteract, choose unsalted versions, practice strict portion control (e.g., a small handful), and always check labels if allergies are a concern.
Key benefits
- Excellent source of heart-healthy monounsaturated fats.
- Good plant-based source of protein (15g per 100g).
- Provides essential minerals like magnesium, copper, and phosphorus.
- Contains antioxidants like lutein and zeaxanthin.
- Offers a quick, sustained energy boost from fats and protein.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cashew 'apple' is a real, pear-shaped fruit that grows above the nut; it's juicy and used to make juices and jams in its native Brazil, but it's too fragile for long-distance shipping.
Full nutrition (scales with serving)
| Water | 1.7 g |
| Energy | 574 kcal |
| Energy | 2402 kj |
| Protein | 15.3 g |
| Total lipid (fat) | 46.4 g |
| Ash | 4.0 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 | 640 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 2.2 mg |
| Manganese, Mn | 0.83 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 |
| Pantothenic acid | 1.2 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 |
| Vitamin A, IU | 0.00 iu |
| 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), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 34.7 ug |
| 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 |
| Phytosterols | 158 mg |
| Tryptophan | 0.24 g |
| Threonine | 0.59 g |
| Isoleucine | 0.73 g |
| Leucine | 1.3 g |
| Lysine | 0.82 g |
| Methionine | 0.27 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.49 g |
| Valine | 1.0 g |
| Arginine | 1.7 g |
| Histidine | 0.40 g |
| Alanine | 0.70 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.80 g |
| Proline | 0.69 g |
| Serine | 0.85 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why are cashews never sold in the shell like peanuts?
The shell of a cashew contains a toxic, caustic oil (urushiol, also found in poison ivy) that must be carefully removed by roasting or steaming before the nut is safe to handle and eat.
Are dry-roasted cashews healthier than oil-roasted?
Dry-roasted cashews have no added oil, so they are slightly lower in total fat and calories. However, both are nutritious; the key difference is the small amount of extra fat from the roasting oil in oil-roasted versions.
How should I store them to keep them fresh?
Store them in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for up to 6 months to prevent the natural oils from going rancid.