Nuts, cashew nuts
Category: Nut & Seed Products Method: Dry Roasted Characteristics: Without Salt Added
Nutrition Highlights
Serving Size
Calories
786
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 572 (72.8%) |
| Carbohydrate | 179 (22.8%) |
| Protein | 84 (10.7%) |
| Total | 786 (100%) |
Serving: 1 cup, halves and whole [137g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 64 (46.4%) |
| Carbohydrate | 45 (32.7%) |
| Protein | 21 (15.3%) |
| Ash | 5.4 (4.0%) |
| Water | 2.3 (1.7%) |
| Total | 137 (100%) |
Serving: 1 cup, halves and whole [137g]
Benefits
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Rich in monounsaturated fatty acids which can help lower LDL (bad) cholesterol and protect heart health
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High in magnesium which is important for bone health, muscle and nerve function and blood pressure regulation
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Contain plant compounds called phenols which act as antioxidants and may reduce inflammation
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Provide fiber, manganese, copper, phosphorus in good amounts which support overall health and development
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Roasting enhances the flavor and makes cashews a tasty snack that can satisfy between-meal hunger without much sodium
Risks
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High in calories. Cashew nuts are high in fat and calories, with a 1 ounce serving containing about 160 calories and 14 grams of fat
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May cause weight gain if overconsumed. The high fat and calorie content of cashew nuts can lead to weight gain if consumed in large quantities without controlling portion sizes or compensating with increased physical activity
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High in sodium for salted varieties. Dry roasted cashew nuts without added salt are lower in sodium than salted varieties
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Potential for allergic reactions. Cashew nuts are one of the major food allergens that can cause mild to severe allergic reactions in sensitive individuals
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Contamination risk. Like other nuts, cashew nuts have the potential to become contaminated during processing with pathogens like salmonella if proper handling and processing protocols are not followed
Additional Information
Nuts, specifically cashew nuts, are a popular snack enjoyed worldwide due to their delicious taste and crunchy texture. Cashews are not only a tasty treat but also offer numerous nutritional benefits. Dry roasted cashew nuts without added salt are particularly beneficial for overall health due to their nutrient content.
Cashew nuts are a great source of healthy fats, primarily monounsaturated fats. These fats are known to support heart health by reducing the levels of harmful LDL cholesterol while increasing the levels of beneficial HDL cholesterol. Consuming cashews as part of a balanced diet can help lower the risk of heart disease and stroke.
In addition to healthy fats, cashews are also a good source of plant-based protein. Protein is essential for various functions in the body, including building and repairing tissues, supporting immune function, and producing enzymes and hormones. Including cashews in your diet can help meet your daily protein needs, especially for individuals following a vegetarian or vegan diet.
Cashews are rich in essential minerals such as magnesium, phosphorus, copper, and manganese. Magnesium plays a crucial role in maintaining healthy bone structure, regulating blood pressure, and supporting muscle function. Phosphorus is essential for strong bones and teeth, while copper aids in iron absorption and collagen production. Manganese acts as an antioxidant, protecting cells from damage caused by free radicals.
Furthermore, cashews are a good source of vitamins, particularly vitamin K and vitamin E. Vitamin K is essential for blood clotting and bone health, while vitamin E is a powerful antioxidant that helps protect cells from damage. Including cashews in your diet can contribute to meeting your daily vitamin requirements.
Despite their numerous benefits, it is important to note some potential risks associated with cashew nuts. Firstly, cashews are calorie-dense, so it is crucial to consume them in moderation, especially for individuals trying to manage their weight. While the fats in cashews are healthy, they still contain a significant amount of calories.
Another consideration is the potential for allergic reactions. Cashews belong to the tree nut family, and individuals with tree nut allergies may experience adverse reactions when consuming cashews. It is important to be aware of any allergies or sensitivities before incorporating cashews into your diet.
Lastly, although dry roasted cashews without added salt are generally a healthier choice, individuals with high blood pressure or cardiovascular conditions should still be cautious. While cashews are naturally low in sodium, some commercially available roasted cashews may have added salt, which can contribute to increased sodium intake. High sodium consumption is associated with an increased risk of high blood pressure and heart disease.
In conclusion, dry roasted cashew nuts without added salt offer numerous nutritional benefits. They are a rich source of healthy fats, plant-based protein, essential minerals, and vitamins. Including cashews in your diet can support heart health, provide essential nutrients, and offer antioxidant protection. However, it is important to consume cashews in moderation due to their calorie density and be mindful of any allergies or sensitivities. Additionally, individuals with high blood pressure should opt for unsalted varieties to avoid excessive sodium intake.