Know what’s on your plate
Cashew nuts
Calories & nutrition facts
dry roasted
Nutrition facts
Per 100 g% DV- Calories 574 kcal —
- Protein 15 g 31%
- Carbohydrate 30 g 11%
- Fat 46 g 59%
- Saturated fat 9.2 g 46%
- Fibre 3 g 11%
- Sugars 5 g —
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.92 mg 6%
- Vitamin K 34.7 µg 29%
- Thiamin (B1) 0.2 mg 17%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 1.4 mg 9%
- Pantothenic acid (B5) 1.2 mg 24%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 69 µg 17%
- Vitamin B12 0 µg 0%
- Choline 61 mg 11%
Minerals
- Calcium 45 mg 3%
- Iron 6 mg 33%
- Magnesium 260 mg 62%
- Phosphorus 490 mg 39%
- Potassium 565 mg 12%
- Zinc 5.6 mg 51%
- Copper 2.2 mg 247%
- Manganese 0.83 mg 36%
- Selenium 11.7 µg 21%
Similar foods
- Cashewsraw582 kcal / 100 g
- Roasted cashewsalted613 kcal / 100 g
- Cashew butterplain, with salt added609 kcal / 100 g
- Pistachio nutsdry roasted572 kcal / 100 g
- Macadamia nutsdry roasted, unsalted719 kcal / 100 g
- Mixed nutsunsalted658 kcal / 100 g
- Pecansdry roasted710 kcal / 100 g
- Peanutsdry roasted590 kcal / 100 g
- Walnutsdry roasted, with salt added643 kcal / 100 g
- Nuts563 kcal / 100 g
Questions about Cashew nuts
How do you toast cashews without burning them?
Spread them in a single layer and bake at 160 °C for about 8–12 minutes, stirring once; take them out when they smell nutty and are only lightly golden, as they keep cooking briefly on the tray.
Do you need to soak cashews before blending them into a sauce?
For a smooth cream or dairy-free sauce, soak them in boiling water for 20–30 minutes, then drain and blend with fresh water. A powerful blender can usually make a smooth sauce from unsoaked cashews.
How should you store cashews?
Keep them in an airtight container in a cool, dark cupboard and use them within a few months. For longer storage, refrigerate or freeze them; bring them to room temperature before opening the container to limit condensation.
Can you eat raw cashews straight from the packet?
Cashews sold shelled for eating have been heat-treated to remove the irritating oil in the shell, even when labelled “raw”. Never handle or eat cashews taken directly from the shell without specialist processing.
What can you use instead of cashews in a creamy sauce?
Blanched almonds make a mild, creamy alternative; sunflower seeds work for a nut-free version, though the flavour is more earthy. Soak either first, then blend until smooth.
Which has more protein, cashews or pistachios?
Pistachios have more, with 21.1 g per 100 g compared with 15 g in cashews.
Which minerals stand out in cashews?
Cashews are high in copper, magnesium and zinc: a 30 g handful provides about 0.67 mg of copper, 78 mg of magnesium and 1.7 mg of zinc.
Are cashews used in any well-known dishes?
They are blended into creamy korma sauces and South Asian cashew curries, and ground cashews are used to thicken sauces. For a quick savoury addition, toss toasted cashews through a stir-fry just before serving.
Source: Canadian Nutrient File 2546 · per 100 g · carbohydrate per EU label, fibre excluded
