Whole Cashew Nuts – Nutrition Information & Health Benefits
Nutrition Facts (per 1 oz / 28 g / about 18 cashews)
Nutrient Amount
Calories ~157 kcal
Protein ~5.2 g
Total Fat ~12.4 g
Saturated Fat ~2.2 g
Carbohydrates ~8.6 g
Fiber ~0.9 g
Sugars ~1.7 g
Magnesium ~82 mg
Phosphorus ~168 mg
Potassium ~187 mg
Iron ~1.9 mg
Zinc ~1.6 mg
Copper ~0.6 mg
Manganese ~0.5 mg
Health Benefits
1. Supports Heart Health
Cashews contain mostly unsaturated fats, which may help support healthy cholesterol levels when replacing saturated fats in the diet.
2. Rich in Essential Minerals
Cashews are an excellent source of copper and a good source of magnesium, phosphorus, zinc, and iron, which support:
Energy production
Immune function
Bone health
Red blood cell formation
3. Helps Maintain Healthy Bones
The magnesium and phosphorus in cashews contribute to strong bones and teeth.
4. Supports Brain and Nervous System Function
Magnesium, copper, and healthy fats play important roles in nerve signaling and overall brain health.
5. Provides Plant-Based Protein
Cashews offer protein that can help support muscle maintenance and satiety.
6. Antioxidant Protection
Cashews contain antioxidants and minerals such as copper and zinc that help protect cells from oxidative stress.
7. May Aid Weight Management
Despite being calorie-dense, cashews can promote fullness due to their combination of protein, healthy fats, and minerals.
8. Supports Immune Health
Zinc and copper are important nutrients involved in normal immune system function.
Recommended Serving Size
About 1 ounce (28 g), or approximately 18 whole cashews per day.
Can be enjoyed as a snack or added to:
Salads
Trail mixes
Stir-fries
Oatmeal
Smoothies
Allergen Notice
Cashews are tree nuts and may cause allergic reactions in sensitive individuals.
