Nuts, cashew nuts, raw
Whole food · Nut and Seed Products
Photo: Wikipedia
Raw cashew nuts are the kidney-shaped seeds of the tropical cashew apple, prized for their buttery, creamy texture and subtly sweet, milky flavor. Nutritionally, they are a dense source of energy, providing a balanced profile of healthy monounsaturated fats, plant-based protein, and essential minerals like magnesium and zinc. Their smooth, rich mouthfeel makes them a luxurious snack and a versatile culinary ingredient.
💚 Why it's loved
People adore raw cashews for their uniquely buttery, non-astringent flavor that melts in the mouth, making them a premium snack. Their incredible versatility allows them to be eaten whole, ground into creamy sauces and cheeses, or pressed into rich milk.
⚠️ Watch-outs & how to enjoy it better
As a tree nut, cashews are a common allergen and must be avoided by those with allergies. They are calorie-dense, so overconsumption can lead to weight gain; stick to a small handful (about 18 nuts). Their natural phytic acid can slightly reduce mineral absorption; soaking or roasting can help mitigate this.
Key benefits
- Excellent source of heart-healthy monounsaturated fats.
- Provides plant-based protein for muscle maintenance.
- Rich in magnesium for nerve and muscle function.
- Contains copper, essential for energy production and iron metabolism.
- Good source of zinc, supporting immune health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cashew apple' is not the true fruit; the actual nut grows in a hard shell attached to the bottom of this fleshy, pear-shaped accessory fruit.
Full nutrition (scales with serving)
| Water | 5.2 g |
| Energy | 553 kcal |
| Energy | 2314 kj |
| Protein | 18.2 g |
| Total lipid (fat) | 43.9 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 30.2 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 5.9 g |
| Sucrose | 5.8 g |
| Glucose | 0.05 g |
| Fructose | 0.05 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 23.5 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 6.7 mg |
| Magnesium, Mg | 292 mg |
| Phosphorus, P | 593 mg |
| Potassium, K | 660 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 2.2 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 19.9 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.42 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Vitamin B-12 | 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 | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 5.3 mg |
| Tocopherol, delta | 0.36 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.10 mg |
| Tocotrienol, gamma | 0.20 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 34.1 ug |
| Fatty acids, total saturated | 7.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.9 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 3.2 g |
| SFA 20:0 | 0.27 g |
| SFA 22:0 | 0.17 g |
| SFA 24:0 | 0.10 g |
| Fatty acids, total monounsaturated | 23.8 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.14 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 23.5 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.8 g |
| PUFA 18:2 | 7.8 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Stigmasterol | 0.00 mg |
| Campesterol | 9.0 mg |
| Beta-sitosterol | 113 mg |
| Tryptophan | 0.29 g |
| Threonine | 0.69 g |
| Isoleucine | 0.79 g |
| Leucine | 1.5 g |
| Lysine | 0.93 g |
| Methionine | 0.36 g |
| Cystine | 0.39 g |
| Phenylalanine | 0.95 g |
| Tyrosine | 0.51 g |
| Valine | 1.1 g |
| Arginine | 2.1 g |
| Histidine | 0.46 g |
| Alanine | 0.84 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 4.5 g |
| Glycine | 0.94 g |
| Proline | 0.81 g |
| Serine | 1.1 g |
FAQ
Why are raw cashews not truly 'raw' like other nuts?
True raw cashews contain urushiol, the same toxin found in poison ivy. The 'raw' cashews sold for eating have been steam-processed to remove this irritant, making them safe.
How should I store cashews 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 oils from going rancid.
Can cashews be used as a dairy substitute?
Yes, when soaked and blended, they create a remarkably creamy base for vegan cheeses, cream sauces, and rich, dairy-free milk.