Nuts & Seeds
Cashews
Overview
Why eat cashews?
Cashews are creamy, mildly sweet nuts that pack an unusual amount of minerals into a small handful, especially copper, magnesium and zinc. They are rich in unsaturated fat and plant protein, which makes them filling, but also calorie-dense enough that a single ounce is a sensible portion.
Good to know: Cashews are energy-dense at 553 kcal per 100 g, so measure out an ounce rather than eating from the bag, and choose unsalted if you are watching sodium.
Exceptional copper source
One ounce delivers 0.62 mg of copper, about 69% of the Daily Value, a mineral needed for iron handling, connective tissue and energy production.
Magnesium for muscles and nerves
With 82.78 mg of magnesium per 1 oz serving (20% DV), cashews support normal muscle and nerve function plus hundreds of enzyme reactions.
Plant protein and zinc
Each ounce brings 5.17 g of protein and 1.64 mg of zinc (15% DV), supporting satiety, tissue repair and normal immune function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in cashews?
Calories
553kcal
Protein
18g
Carbs
30g
Fat
44g
Fiber
3.3g
Sugars
5.9g
Minerals
- Calcium37 mg3%
- Iron6.7 mg37%
- Magnesium292 mg70%
- Phosphorus593 mg47%
- Potassium660 mg14%
- Sodium12 mg1%
- Zinc5.8 mg53%
- Copper2.2 mg244%
- Selenium20 µg36%
Vitamins
- Vitamin C0.5 mg1%
- Vitamin E0.9 mg6%
- Vitamin K34 µg28%
- Thiamin (B1)0.42 mg35%
- Riboflavin (B2)0.06 mg4%
- Niacin (B3)1.1 mg7%
- Vitamin B60.42 mg25%
- Folate25 µg6%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Nuts, cashew nuts, raw” (SR Legacy, FDC ID 170162).View the USDA record ↗ (opens in a new tab).