Cashews are a kidney-shaped seed sourced from the cashew tree — a tropical tree native to Brazil but now cultivated in various warm climates across the world.
Although commonly referred to as tree nuts, and nutritionally comparable to them, cashews are really seeds. They’re rich in nutrients and beneficial plant compounds and make for an easy addition to many dishes.
Like most nuts, cashews may also help improve your overall health. They’ve been linked to benefits like weight loss, improved blood sugar control, and a healthier heart.
This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you.
Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around (1Trusted Source):
- Calories: 157
- Protein: 5 grams
- Fat: 12 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Copper: 67% of the Daily Value (DV)
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
- Zinc: 15% of the DV
- Phosphorus: 13% of the DV
- Iron: 11% of the DV
- Selenium: 10% of the DV
- Thiamine: 10% of the DV
- Vitamin K: 8% of the DV
- Vitamin B6: 7% of the DV
Cashews are especially rich in unsaturated fats — a category of fats linked to a lower risk of premature death and heart disease (2Trusted Source, 3Trusted Source, 4Trusted Source).
They’re also low in sugar, a source of fiber, and contain almost the same amount of protein as an equivalent quantity of cooked meat (5Trusted Source, 6Trusted Source, 7Trusted Source).
In addition, cashews contain a significant amount of copper, a mineral essential for energy production, healthy brain development, and a strong immune system. They’re also a great source of magnesium and manganese, nutrients i
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