Cashew Nutrition Facts 100 g- Benefits, Calories and Proteins

By Aparna Bangar

These kidney-shaped nuts are the punch of goodness for your body. From the creamy texture to the rich flavour, cashews are more of a delightful treat, they are a nutritional powerhouse. Cashews come from the tropical evergreen trees of Brazil. And its popularity has grown worldwide. As you munch on these delicious nuts, you are providing your body with essential nutrients.

One of the unique features of cashews is their heart-friendly nature. As they are packed with unsaturated fats and contribute to maintaining healthy cholesterol levels. They are also good sources of vitamins and minerals like magnesium, phosphorus and zinc. All are important for overall well-being.

So, get ready to explore the world of cashews, from their health benefits to the nutritional facts. Whether you are a health enthusiast or someone looking for a delicious snack with added advantages, this blog will guide you all about cashews.

Cashews nutritional value

Cashews include a rich nutritional profile that offers important nutrients. These nuts are a good source of heart-healthy monosaturated fats that contribute to improving cholesterol levels. They are packed with important vitamins and minerals such as magnesium, zinc and phosphorus.

In addition to it, cashews are a powerhouse of plant-based protein. That makes them a valuable addition to the vegetarian and vegan diet. Cashew nuts also include several nutritional components per 100 gm as mentioned below in a table-

Nutrients	Amount per 100 g
Calories	553 kcal
Carbohydrates	30 g
Fibre	3.3 g
Protein	18 g
Fat	44 g
Iron	6.68 mg
Calcium	37 mg

Cashew Nuts Benefits

Good for heart health

Cashew nuts are heart-friendly. Snacking on cashews benefits your heart, providing a delicious dose of monounsaturated fats. By including cashews in your diet, you’re giving your heart a dose of goodness.

Nutrients rich

Cashew nuts include important nutrients like phosphorus, zinc, and magnesium. These minerals benefit bone health, energy production and immune function.

Plant-based protein

cashew nuts are an excellent choice for the plant-based protein. As they offer a good amount of protein boost that makes them a valuable addition to the vegetarian and vegan diets.

Complete protein source

The amino acids present in cashew nuts make them a complete protein source. This means that it provides all the important amino acids the body requires, and supports muscle growth and repair.

Digestive Health

Cashew nuts contribute to digestive health thanks to their dietary fibre content. Fibre helps smooth digestion and prevent constipation, keeping your digestive system happy.

Boosts energy

The healthy fats and carbohydrates in cashews make them a great energy-boosting snack. Including a handful of cashew nuts in your diet can provide a quick energy release.

Antioxidant properties

Cashew nuts contain antioxidants that help combat oxidative stress in the body. This can contribute to overall cellular health and reduce the risk of chronic diseases.

Weight management

The healthy fats present in cashew nuts support weight management. The fulfilling combination of protein and fats helps to reduce the hunger for unhealthy snacking.

Other Potential Uses of Cashews

In spite of the benefits mentioned above, cashews provide additional advantages that cater to certain aspects of health and well-being.

Cashew helps to contribute positively to male health. Important nutrients like zinc in the cashews support the reproductive health of men. Zinc is important for producing testosterone and benefits the male reproductive function.
Cashew nuts can be beneficial to female health. Combining nutrients like iron, and magnesium in cashews supports women’s well-being. Iron is important to maintain healthy blood levels.
Cashew nuts affect mood regulation and stress management. It includes nutrients like magnesium that contribute to the calmness sense and relaxation, support the overall mental well-being.
The nutritional content in the cashew nuts contributes to skin and hair health. Copper is included to produce melanin, the pigment responsible for hair and skin colour. While the antioxidants combat oxidative stress and promote healthy complexion.

Cashew Nuts Side Effects

There are some side effects also linked with the consumption. Below are the described considerations-

Allergic reactions can be there. Some signs can include itchy skin, runny nose and swollen lips. Those with known nut allergies should exercise caution and consult a doctor before including cashews in their diet.
Unlike many foods, overconsumption of cashew nuts leads to undeniable effects. Eating large quantities can result in excessive dietary fibre intake that leads to constipation. It is important to enjoy cashews in moderation to avoid digestive issues.
While cashews are considered to be a healthy snack. But they are calorie dense and excessive consumption can contribute to weight gain. The solution is moderation and to include them into the balanced diet without increasing the daily calorie needs.

Cashews Varieties

There are not different cashew varieties but there are different cashew grades. These are based on colour, shape and size. Only a few grades can make it into stores for sale as whole nuts.

Cashews are often found in canned nut mixes in snack food aisles of grocery stores. When you buy nut blends or mixes, nuts can be roasted in oil or seasoned with sugary ingredients.

Cashews are often found in canned nut mixes in the snack food aisles of the grocery store. When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sodium or sugary ingredients. Be sure to check nutrition facts, as it will vary substantially from that of cashews alone.

Cashew Nut Butter

Some people also enjoy cashew butter, which is a spread made from blended roasted cashews. If you are choosing nut butter for a boost of protein, peanut butter is a better bet.13 But some people prefer the milder taste of cashew butter.

Ultimately, the nutrition in your nut butter depends on the ingredients added during processing. Look for nut butter that contains just nuts. Some may also include added oil. Try to avoid nut butter with added sugars or excess sodium.

Cashew Milk

Cashew milk is a smart choice available. Especially for those who need to avoid lactose found in dairy products. But keep in mind that various kinds of nut milk like cashew milk can contain ingredients like added sugar and they may not offer as many micronutrients as dairy milk.

How to include cashews in the diet

People can eat roasted or unroasted cashews straight from the bag or container as a snack. They can also season them with:

salt and pepper
garlic or onion powder
spices such as chili, turmeric, cinnamon, or cumin
herbs such as dried chives, rosemary, or thyme

Alternatively, people can add cashews to other foods, such as:

trail mix, along with other nuts and dried fruit
stir-fries
curries
biryani
salads
meat dishes, such as cashew chicken or Sichuan pork

Some use cashews to make their own nut butter or dairy product alternatives, such as milks or cheeses, too.

When buying cashews, check the label for ingredients. Some options have high amounts of salt or fat as part of their coating or seasoning. Others may be sweetened with added sugars.

Conclusion

Cashew nuts consist of nutrient boost that makes it versatile and wholesome addition to the meals. These little nuts bring lot to the table like essential nutrients, heart friendly fats, plant-based protein etc. So, when you have cashew enriched dish, know that you are providing your body with goodness of health.

FAQs
q1. Can I eat cashew nuts every day?

Yes, you can have cashew nuts daily, but moderation is important. A small handful as a snack or in any dish offers benefits without excess calories.

Are there specific health benefits of including cashews in Indian recipes?

Cashews bring heart-healthy fats, essential minerals, and plant-based protein to Indian dishes, enhancing flavour and nutrition.

How do I make sure cashews are easy on digestion?

To make it digestive, soak overnight before use. This decreases phytates, that makes it easy to digest and is gentle on stomach.

Can roasted or salted cashews be unhealthy?

Roasted or salted cashews may contain excess oils. It’s recommended to enjoy them in their natural, raw form for optimal health benefits.

What are some easy Indian recipes using cashew nuts for beginners?

The easy Indian recipes of cashew nuts are kaiju curry, palak Kaju, vegetarian korma etc. These recipes are delicious and beginner friendly.

What are the health benefits of cashews?

The health benefits of cashews are that they help protect against the narrowed arteries, risk of heart disease and stroke and helps to manage colitis symptoms.

How much protein is in 10 cashews?

There are usually 2–3 grams of protein in 10 cashews. The exact amount may vary depending on the source.

How many calories are in 100 grams of cashews?

The 100 grams of cashews contain approximately 553-600 calories, depending on the variety and processing method.

Are cashews good for weight loss?

While cashews are calorie-dense, they contain healthy fats and protein that can promote satiety. However, portion control is key for weight management.