Thank you for sharing those detailed nutritional facts! You’re absolutely right—cashews are a nutritional powerhouse, and their profile goes far beyond just being a tasty snack. Here’s a deeper look at what these numbers mean for your health, along with practical insights:
🌰 Key Nutritional Highlights of Cashews (per 100g)
Nutrient
Amount
% Daily Value (DV)*
Why It Matters
Magnesium
292 mg
70%
Supports muscle & nerve function, blood sugar control, and bone health
Copper
2.2 mg
244%
Essential for iron metabolism, brain development, and antioxidant defense
Phosphorus
593 mg
50%
Works with calcium to build strong bones and teeth
Zinc
5.78 mg
53%
Boosts immune function and wound healing
Iron
6.68 mg
37%
Helps carry oxygen in the blood—especially important for plant-based diets
Potassium
660 mg
14%
Balances fluids, supports heart rhythm and blood pressure
Manganese
1.6 mg
70%
Aids metabolism, bone formation, and antioxidant activity
Selenium
19.9 µg
36%
Supports thyroid function and DNA synthesis
* Based on a 2,000-calorie diet; DVs are approximate.
💡 What Makes Cashews Special?
Heart-Healthy Fats: Nearly 80% of their fat is monounsaturated and polyunsaturated—the same kinds linked to lower LDL (“bad”) cholesterol and reduced heart disease risk.
Plant-Based Protein: At 18g per 100g, they’re a great protein source for vegetarians and vegans.
Low Glycemic Impact: Despite their carbs, cashews have a low glycemic index, making them suitable for blood sugar management.
Rich in Antioxidants: Copper and selenium act as cofactors for antioxidant enzymes that protect cells from damage.
🥣 Smart Ways to Enjoy Cashews
Raw or dry-roasted (unsalted) for maximum nutrition
Blended into creamy sauces (dairy-free alfredo or cashew cheese)
Added to stir-fries, grain bowls, or oatmeal for crunch and richness
Soaked and blended into smoothies for creaminess
As cashew butter—a nutritious alternative to peanut butter
⚠️ Note: Cashews are technically seeds (not true nuts) and are always sold pre-steamed (raw cashews contain urushiol, a skin irritant). True “raw” cashews aren’t safe to eat.
⚠️ A Few Considerations
Calorie-dense: A small handful (about 28g / 1 oz) = ~157 calories—perfect for satiety, but portion control matters if watching intake.
Oxalates: Cashews contain moderate oxalates—those prone to kidney stones may need to moderate intake.
Allergies: Though less common than peanut allergy, cashew allergy can be severe.
❤️ The Bottom Line
Cashews aren’t just delicious—they’re a concentrated source of minerals most people don’t get enough of, especially magnesium, copper, and zinc. Whether you’re snacking, cooking, or blending, they’re a smart addition to a balanced diet.
“Good nutrition doesn’t need to be complicated—it just needs a handful of cashews and a little awareness.” 🌰✨
Enjoy them mindfully, and your body will thank you!
