Cashews are a source of healthy fats, protein, and carbohydrates. The cashew's scientific name is 'Anacardium occidentale'. It is used commercially for making ice cream, butter, sweets, oil, and milk.
Raw Cashew Nutrition Facts
Here below table shows raw cashew nutrition facts for 100g. Calories from Fat 396 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount per serving
% Daily Value*
Total Fat 44g
Saturated Fat 8g
Trans Fat 0g
Total Carbohydrate 30g
Dietary Fiber 3g
100 grams of cashews carry 553 Kcals, 44 grams of fat, 30 grams of carbohydrate (3 grams of fiber and 6 grams of sugar), and 18 grams of protein.
There is no cholesterol or trans fat in the cashews. It contains 12 mg of sodium.
Calories from Fat 396
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
100 grams of cashews have 553 Kcals(2310 kJ). Most of the calories come from fat, protein, and carbs.
A 100-gram of cashew has 30 grams of carbohydrates, 3 grams of fiber, and 6 grams of natural sugar. In 100 grams of cashews, Net carbs(Total carbs-Fiber) should be 27 grams.
6 grams of sugar include:
Cashews are an excellent source of healthy fats. 100 grams of cashews have 44 grams of fat. 8 grams of saturated fats, and the rest are unsaturated fats.
100 gram of cashews holds below unsaturated fatty acids:
Monounsaturated fatty acids - 24 grams
Polyunsaturated fatty acids - 8 grams
100 grams of raw cashews carry 18 grams of protein. It is a good source of protein but also brings fat.
100 grams of cashew holds below amino acids.
Aspartic acid 1.8g
Glutamic acid 4.51g
The glycemic index of cashews is 25. The low glycemic index makes it the perfect snack food for diabetic persons.
Vitamins And Minerals In Cashews
100 grams of cashews can give you Vitamin K(28.42%) of your RDA(Recommended Dietary Allowances). Vitamin K is necessary for blood clotting and healthy bones.
Cashews also have a fair amount of B vitamins. 100 grams of cashews can have Vitamin B1(thiamin) 35%, Vitamin B2(riboflavin) 4%, Vitamin B3(niacin) 7%, Vitamin B6(pyridoxine) 32%, and Vitamin B9(folate) 6% of your RDA(Recommended Dietary Allowances). B vitamins are needed for eyesight, brain function, and digestion.
100 grams of cashews can give Calcium at 3%, Phosphorus 15%, Potassium 33%, Iron 45%, Magnesium 70%, Zinc 53%, Copper 244% and Manganese 72% of your RDA(Recommended Dietary Allowances).
Calcium maintains strong bones; Phosphorus filters our waste; Iron is for body growth and development; Magnesium supports muscle and nerve function and energy production.
Zinc plays a significant role in the creation of DNA and the growth of cells. Copper helps your body make red blood cells and keeps nerve cells and your immune system healthy. Manganese helps the body to create connective tissue, bones, and blood clotting factors.
Benefits Of cashew
Cashew benefits for hair
Cashews work excellently for hair. Cashews are rich in iron, zinc, and magnesium. These minerals are needed for hair growth. Cashews are good sources of protein too. Low protein can also cause hair loss and delay hair growth.
Reduce Bad Cholesterol:
Cashews hold a high amount of healthy (unsaturated) fats, especially monounsaturated fats. Monounsaturated fats have properties that can lower bad(LDL) cholesterol and boost good(HDL) cholesterol in the body.
Cashews hold an excellent nutrient value that ultimately helps in weight loss. It can reduce bad cholesterol and increase good cholesterol, improving the lipid profile in the body. That will cause fat loss.
As seen above, cashews can improve lipid profile by decreasing bad cholesterol and increasing good cholesterol. That can reduce the risk of many heart diseases and type 2 diabetes.
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Frequently Asked Questions
Cashews are rich in both carbohydrates and protein. 100 grams of cashews carry 30 grams of carbohydrates and 18 grams of protein.
Well, both contain good nutrient value and are healthy. Instead of taking any of one, you can eat both as a mid-meal snack.
As per USDA, cashews don't contain Vitamin D.