Nuts, cashew nuts
Category: Nut & Seed Products Method: Raw
Nutrition Highlights
Serving Size
Calories
157
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 | 112 (71.4%) |
| Carbohydrate | 34 (21.9%) |
| Protein | 21 (13.2%) |
| Total | 157 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 12 (43.8%) |
| Carbohydrate | 8.6 (30.2%) |
| Protein | 5.2 (18.2%) |
| Water | 1.5 (5.2%) |
| Ash | 0.7 (2.5%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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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
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Contain copper which is necessary for iron absorption and red blood cell formation
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Good source of manganese which is important for bone formation, energy production and antioxidant protection
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Provide fiber, protein, vitamins, minerals in small amounts which contribute to overall nutrition
Risks
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High in calories. A one ounce serving of cashew nuts contains 160 calories
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High in fat. Cashew nuts are high in unsaturated fat which can contribute to weight gain if consumed in excess
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May cause allergic reactions in some individuals. Cashew nuts are one of the major food allergens
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May affect blood sugar levels. The carbohydrates in cashew nuts can raise blood sugar levels rapidly in some individuals
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May contain aflatoxins. Cashew nuts may sometimes contain toxic by-products from molds like aflatoxins which are linked to cancer risk
Additional Information
Nuts, specifically cashew nuts in their raw form, are a nutritious and versatile food that offer a wide range of health benefits. These kidney-shaped nuts are not only delicious but also packed with essential nutrients, making them a great addition to a balanced diet. However, it is important to note that while cashew nuts provide numerous benefits, they also come with certain risks that should be considered.
Nutritional Benefits:
1. Healthy Fats: Cashew nuts are a rich source of heart-healthy monounsaturated fats, including oleic acid. These fats help lower bad cholesterol levels (LDL) and promote good cholesterol (HDL), reducing the risk of heart disease.
2. Protein: Cashews are a good source of plant-based protein, making them an excellent snack option for vegetarians and vegans. Protein is essential for muscle growth, repair, and overall body function.
3. Vitamins and Minerals: Cashew nuts contain various vitamins and minerals, including vitamin E, K, B6, and minerals like copper, magnesium, zinc, and phosphorus. These nutrients play a crucial role in maintaining healthy bones, boosting immunity, and supporting nerve function.
4. Antioxidants: Cashews are rich in antioxidants such as flavonoids, tocopherols, and carotenoids. These compounds help protect the body against oxidative stress, reducing the risk of chronic diseases like cancer and heart disease.
5. Fiber: Cashews are a good source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. Adequate fiber intake is also associated with a reduced risk of obesity and certain gastrointestinal disorders.
Potential Risks:
1. Allergies: Cashews are one of the most common tree nut allergens. People with nut allergies should avoid cashews or consume them with caution, as allergic reactions can range from mild to severe.
2. High-Calorie Content: While cashews provide numerous health benefits, they are also calorie-dense. Excessive consumption can lead to weight gain, so portion control is essential, especially for those watching their calorie intake.
3. Oxalate Content: Cashews, like other nuts, contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. People with a history of kidney stones may need to moderate their intake of cashews or consult a healthcare professional.
4. Roasting and Processing: Raw cashews are the most nutritious option, as roasting and processing can lead to a loss of some beneficial nutrients. Additionally, roasted cashews may contain added oils, salt, or flavors that can increase calorie and sodium content.
In conclusion, raw cashew nuts offer several nutritional benefits, including healthy fats, protein, vitamins, minerals, antioxidants, and fiber. However, it is crucial to be mindful of potential risks, such as allergies, high-calorie content, oxalate content, and the impact of roasting and processing. Incorporating cashews into a well-balanced diet can provide a range of health benefits, but moderation and individual considerations are key to optimizing their positive effects.