Nuts, cashew nuts
Category: Nut & Seed Products Method: Raw
Nutrition Highlights
Serving Size
Calories
565
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 | 350 (62.0%) |
| Carbohydrate | 145 (25.7%) |
| Protein | 70 (12.3%) |
| Total | 565 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 39 (38.9%) |
| Carbohydrate | 36 (36.3%) |
| Protein | 17 (17.4%) |
| Water | 4.8 (4.8%) |
| Ash | 2.6 (2.6%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
Rich in monounsaturated fatty acids which can help lower LDL (bad) cholesterol and protect heart health
-
High in magnesium which is important for bone health, muscle and nerve function and blood pressure regulation
-
Contain phytonutrients like catechins and epicatechins that act as antioxidants and may reduce inflammation
-
Provide fiber, manganese, copper and phosphorus in good amounts
-
Cashew nuts are a good plant-based source of protein and can aid in weight management when consumed in moderation
Risks
-
High in calories. A one ounce serving of cashew nuts contains 160 calories
-
High in fat. Cashew nuts are high in unsaturated fats but also contain some saturated fat and are high in calories which can lead to weight gain if overconsumed
-
May contain aflatoxins. Cashew nuts grown in certain conditions can become contaminated with aflatoxins which are toxic and carcinogenic molds
-
Potential for allergies. Cashew nuts are one of the major food allergens and can cause severe allergic reactions in those with cashew nut allergy
-
May interact with some medications. The oils in cashew nuts can interfere with how some cholesterol-lowering medications are absorbed in the body
Additional Information
Nuts, specifically cashew nuts, are a highly nutritious food with several health benefits. They are rich in essential nutrients, healthy fats, and antioxidants, making them a valuable addition to a balanced diet. However, it is important to consume them in moderation due to their high calorie content.
Cashew nuts are an excellent source of healthy fats, particularly monounsaturated fats, which are beneficial for heart health. These fats help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL), reducing the risk of cardiovascular diseases such as heart attacks and strokes. Including cashew nuts in your diet may also help in maintaining healthy blood pressure levels.
In addition to healthy fats, cashew nuts are a good source of plant-based protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system. Incorporating cashew nuts into a vegetarian or vegan diet can help meet the recommended daily protein intake.
Cashew nuts are also packed with important vitamins and minerals. They are particularly rich in magnesium, which plays a vital role in bone health, energy production, and nerve function. Adequate magnesium intake can help prevent conditions such as osteoporosis and muscle cramps. Furthermore, cashew nuts provide a good amount of phosphorus, which is necessary for strong bones and teeth, as well as zinc, which supports immune function and wound healing.
Moreover, cashew nuts are a good source of antioxidants, including vitamin E and selenium. Antioxidants help protect the body against oxidative stress, reducing the risk of chronic diseases such as heart disease and certain cancers. Vitamin E also supports healthy skin and hair, while selenium contributes to proper thyroid function and a strong immune system.
Despite their numerous nutritional benefits, cashew nuts should be consumed in moderation due to their high calorie content. A 1-ounce (28 grams) serving of cashew nuts contains around 157 calories, primarily from fats. Therefore, excessive consumption can lead to weight gain if not balanced with an overall calorie-controlled diet. It is essential to be mindful of portion sizes and consider incorporating cashew nuts as part of a well-rounded meal or snack.
Furthermore, some individuals may be allergic to cashew nuts. Cashew allergies can cause severe reactions, ranging from mild symptoms such as itching and swelling to more severe reactions like difficulty breathing and anaphylaxis. If you have a known allergy to tree nuts, it is crucial to avoid cashew nuts and any products containing them.
In conclusion, cashew nuts are a highly nutritious food with several health benefits. They provide healthy fats, protein, vitamins, minerals, and antioxidants, supporting heart health, bone health, immune function, and more. However, their high calorie content requires moderation in consumption. If you have a cashew allergy, it is important to avoid them altogether. As with any dietary consideration, it is advisable to consult with a healthcare professional or registered dietitian for personalized advice.