Cashew Nutrition Facts — Protein, Minerals and Good Fats Explained

Cashew Nutrition Facts — Protein, Minerals, and Good Fats Explained

Cashews are proof that good things come in small, creamy packages. Beyond their irresistible crunch lies a compact source of protein, minerals, and heart-friendly fats — all in perfect balance.

The Macronutrient Balance

According to the National Institute of Nutrition Food Composition Tables, 100 g of raw cashews contain ≈ 553 kcal, 18 g protein, and 46 g fat (mostly unsaturated). These numbers show that cashews deliver both energy and satiety.

A single 30 g serving offers ≈ 5–6 g protein and 14–15 g healthy fat — enough to fuel your day without overloading calories.

The Mineral Powerhouse

Cashews supply essential micronutrients:

• Copper – for collagen & antioxidant enzymes
• Magnesium – for muscle, nerve & heart health
• Zinc & Iron – for immunity & oxygen transport

Regular consumption improves blood levels of these minerals. A 12-week trial found that daily cashew intake improved zinc and copper biomarkers in adolescents.

Healthy Fats = Happy Heart

Cashews’ fat profile is roughly 60 % MUFA + 20 % PUFA — an ideal combination for cholesterol balance. Clinical research confirms that substituting refined-carb snacks with cashews lowers LDL cholesterol without raising triglycerides.

The Satiety Factor

The blend of protein + healthy fats slows digestion and curbs hunger. That’s why a handful of cashews between meals feels satisfying yet light.

Smart Ways to Enjoy

• Add to smoothies or salads for a nutty crunch.
• Use soaked cashews as a dairy-free cream base.
• Roast lightly to enhance flavour — avoid deep-frying or extra salt.

Cashews combine protein, minerals, and heart-protective fats in one naturally portable snack. A handful daily keeps both energy and nutrition balanced.