Cashews

Cashews – Nutrition Facts (per 100 grams)

Calories: 553 kcal
Protein: 18.2 g
Fat: 43.9 g

• Saturated Fat: 7.8 g
• Monounsaturated Fat: 23.8 g
• Polyunsaturated Fat: 7.8 g
  Carbohydrates: 30.2 g
• Sugars: 5.9 g
• Fiber: 3.3 g
  Cholesterol: 0 mg
  Sodium: 12 mg

Vitamins in Cashews

• Vitamin A: 0 IU (0% DV)
• Vitamin B1 (Thiamine): 0.4 mg (28% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (8% DV)
• Vitamin B3 (Niacin): 1.1 mg (7% DV)
• Vitamin B5 (Pantothenic Acid): 0.9 mg (18% DV)
• Vitamin B6: 0.4 mg (21% DV)
• Vitamin B9 (Folate): 25 µg (6% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0.5 mg (1% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 0.9 mg (6% DV)
• Vitamin K: 34.1 µg (28% DV)

Minerals in Cashews

• Calcium: 37 mg (3% DV)
• Phosphorus: 593 mg (85% DV)
• Magnesium: 292 mg (73% DV)
• Potassium: 660 mg (14% DV)
• Iron: 6.7 mg (37% DV)
• Zinc: 5.8 mg (53% DV)
• Selenium: 19.9 µg (36% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Cashews are a rich source of healthy fats, particularly monounsaturated fats, which are heart-friendly.
• High in magnesium and phosphorus, essential for strong bones and energy production.
• Provide a good amount of zinc and iron, important for immune function and oxygen transport, respectively.
• Contains notable levels of vitamin K, which supports blood clotting and bone health.
• Cashews are nutrient-dense but also calorie-dense, so portion control is advised for weight management.
• Excellent as a snack or as an ingredient in both savory and sweet dishes.