Cashew Nutrition Facts and Health Benefits

Cashew nuts are famous and available in almost every corner of the world. There are many types of cashews available in markets. Cashews are used as mid-meal snack options mostly today.

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.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 553

Calories from Fat 396

% Daily Value*
Total Fat 44g 68%
Saturated Fat 8g 40%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 12mg 1%
Total Carbohydrate 30g 10%
Dietary Fiber 3g 12%
Sugars 6g
Protein 18g

* 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 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.


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:
Sucrose 5.81g
Glucose 0.05g
Fructose 0.05g

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.
Tryptophan 0.287g
Threonine 0.688g
Isoleucine 0.789g
Leucine 1.47g
Lysine 0.928g
Methionine 0.362g
Cystine 0.393g
Phenylalanine 0.951g
Tyrosine 0.508g
Valine 1.09g
Arginine 2.12g
Histidine 0.456g
Alanine 0.837g
Aspartic acid 1.8g
Glutamic acid 4.51g
Glycine 0.937g
Proline 0.812g
Serine 1.08g

Glycemic Index:

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





Vitamin C

0.5 mg


37 mg

Vitamin A

0 mcg


593 mg

Vitamin E

0.9 mg


660 mg

Vitamin K

34.1 mcg


6.68 mg

Vitamin B1

0.423 mg


292 mg

Vitamin B2

0.058 mg


5.78 mg

Vitamin B3

1.06 mg


2.2 mg

Vitamin B6

0.417 mg


1.66 mg

Vitamin B9

25 mcg

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.

Weight loss:

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.

Heart Healthy:

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.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions

Are cashews protein or carbs?

Cashews are rich in both carbohydrates and protein. 100 grams of cashews carry 30 grams of carbohydrates and 18 grams of protein.

Are cashews healthier than almonds?

Well, both contain good nutrient value and are healthy. Instead of taking any of one, you can eat both as a mid-meal snack.

Are cashews rich in vitamin D?

As per USDA, cashews don't contain Vitamin D.

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