Nuts, cashew nuts, raw
Whole food · Nut and Seed Products
Photo: Wikipedia
Raw cashew nuts are the kidney-shaped seeds of the tropical cashew tree, prized for their distinctively creamy, buttery texture and mild, slightly sweet flavor. Nutritionally, they are a calorie-dense powerhouse, offering a balanced profile of healthy monounsaturated fats, plant-based protein, and essential minerals like magnesium and copper.
Calorie split: 12% protein · 26% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore cashews for their uniquely smooth, melt-in-the-mouth texture and versatile, mild sweetness that complements both sweet and savory dishes. Their ability to be transformed into creamy dairy alternatives like milk and cheese has made them a staple in global cuisines and modern plant-based cooking.
⚠️ Watch-outs & how to enjoy it better
As a common tree nut allergen, cashews can trigger severe reactions in sensitive individuals. Their high calorie and fat content means overconsumption can contribute to weight gain, and they contain moderate levels of oxalates, which may be a concern for those prone to kidney stones. To enjoy them mindfully, practice strict portion control (a small handful), and if concerned about oxalates, consider soaking and roasting them, which can help reduce oxalate content.
Key benefits
- Excellent source of heart-healthy monounsaturated fats
- Rich in plant-based protein for muscle maintenance
- Provides essential minerals like magnesium, copper, and phosphorus
- Contains antioxidants that support overall cellular health
- Good source of dietary fiber for digestive health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cashew 'apple' is a fleshy, pear-shaped accessory fruit that grows above the true nut (the cashew) and is highly perishable, making it rarely exported and often used locally for juices, jams, or fermented into alcoholic beverages like feni in Goa, India.
Full nutrition (USDA data · scales with serving)
| Water | 4.8 g |
| Energy (Atwater General Factors) | 565 kcal |
| Energy (Atwater Specific Factors) | 533 kcal |
| Nitrogen | 3.3 g |
| Protein | 17.4 g |
| Total lipid (fat) | 38.9 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 36.3 g |
| Fiber, total dietary | 4.1 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 6.0 mg |
| Magnesium, Mg | 251 mg |
| Phosphorus, P | 532 mg |
| Potassium, K | 638 mg |
| Sodium, Na | 4.8 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 2.2 mg |
| Manganese, Mn | 1.9 mg |
| Selenium, Se | 20.7 ug |
Fat & fatty acid profile (per 100g)
Estimated from Nuts, mixed nuts, dry roasted, with peanuts, with salt added — USDA does not publish this profile for Nuts.
| Fatty acids, total saturated | 6.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.27 g |
| SFA 14:0 | 0.21 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 31.4 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 30.8 g |
| MUFA 20:1 | 0.26 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 10.8 g |
| PUFA 18:2 | 10.5 g |
| PUFA 18:3 | 0.19 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 |
Amino acid profile (per 100g)
Estimated from Nuts, mixed nuts, dry roasted, with peanuts, with salt added — USDA does not publish this profile for Nuts.
| Tryptophan | 0.26 g |
| Threonine | 0.60 g |
| Isoleucine | 0.74 g |
| Leucine | 1.4 g |
| Lysine | 0.71 g |
| Methionine | 0.23 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.95 g |
| Tyrosine | 0.68 g |
| Valine | 0.93 g |
| Arginine | 2.2 g |
| Histidine | 0.48 g |
| Alanine | 0.81 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.1 g |
| Proline | 0.88 g |
| Serine | 0.92 g |
FAQ
Are raw cashews safe to eat straight from the bag?
Yes. Despite the label 'raw,' cashews sold for consumption have been steamed or heat-processed to remove the toxic shell oil (urushiol) found in the shell. They are safe to eat as-is.
What's the difference between raw and roasted cashews?
Raw cashews have a softer, creamier texture and milder flavor. Roasting intensifies their nutty taste, makes them crunchier, and can slightly reduce their moisture content. Nutritionally, they are very similar.
Why are cashews often more expensive than other nuts?
The cashew nut is encased in a hard shell containing a caustic resin (urushiol), which must be carefully removed through a labor-intensive process of steaming and shelling. This complex processing, combined with the fact that each cashew apple typically yields only one nut, contributes to their higher cost.
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 5.65 kcal/g · 12% calories from protein · 4.1 g fiber · 0.0 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.