Cashews are crescent-shaped nuts, although technically drupes, with a sweet flavour and native to Brazil. Cashews require a hot, humid climate to flourish, which is why India, Brazil, Mozambique, Tanzania, and Nigeria are the largest raw cashew producers.


Cashew plants do not begin to bear nuts for three to five years, and then another eight to ten weeks is needed to develop them to full maturity. It is important that the outer layer of cashews is removed carefully as this is toxic.


Health Benefits


  • High in protein which is great for everyone including vegans and non-dairy consumers as this helps the growth and repair of muscles as well as reduce coronary heart disease. (1)


  • Have a low sodium content and high in calcium, magnesium and potassium which helps to provide bone strength, reduce bone demineralisation and cardiovascular risks. (2)


  • A great source of fibre which helps to clean the digestive tract. (3)


  • Good levels of which works with iron to increase the delivery of oxygen in the blood to the rest of the body. (4)


  • Cashews contain antioxidants which inhibit the ability of the formation of cancerous cells. (5)


  • Cashews contain no cholesterol and actually help to lower cholesterol due to the presence of phytosterol. (6)


  • Low in saturated fats and high in beneficial unsaturated fats such as oleic acid which helps with the breakdown of bad cholesterol (LDLs) and increase the metabolic rate. (7)


  • Nuts (excluding peanuts, which are legumes) improves insulin sensitivity and blood lipids which promotes weight loss and reduces the risk of type two diabetes. (8)


Cashew Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 553
Calories from Fat 367
Total Fat 44 g 67%
Saturated Fat 8 g 39%
Trans Fat
Cholesterol 0 mg 0%
Sodium 12 mg 1%
Total Carbohydrates 33 g 11%
Dietary Fibre 3 g 13%
Sugar 6 g
Protein 18 g
Vitamin A 0% Vitamin C 1%
Calcium 4% Iron 37%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.



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