How healthy are cashews?
Are cashews healthy? Yes, in moderate portions. Cashews score 32/100 on the HowHealthyIs Score: 100 g provide 553 kcal, 292 mg magnesium and 6.7 mg iron. Cashews bring iron, magnesium and zinc, with a softer texture and slightly fewer calories than most nuts. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cashews rank higher than 32% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium13%
- Iron7%
- Protein7%
- Potassium3%
- Fiber2%
- Vitamin E1%
- Calcium1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 32 minus 7 = 25. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cashews?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 553 kcal | 155 kcal | |
| Protein | 18 g | 5.1 g | 10% |
| Carbohydrates | 30 g | 8.5 g | 3% |
| Fiber | 3.3 g | 0.9 g | 3% |
| Sugars | 5.9 g | 1.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 44 g | 12 g | 16% |
| Saturated fat | 7.8 g | 2.2 g | 11% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.5 mg | 0.1 mg | 0% |
| Vitamin E | 0.9 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 37 mg | 10 mg | 1% |
| Iron | 6.7 mg | 1.9 mg | 10% |
| Potassium | 660 mg | 185 mg | 4% |
| Magnesium | 292 mg | 82 mg | 19% |
| Sodium | 12 mg | 3.4 mg | 0% |
Source: USDA FoodData Central, "Nuts, cashew nuts, raw" (FDC 170162). Values rounded.
Why are cashews good for you?
- 82 mg magnesium in 1 oz (about 18 cashews), 19% of the daily value. Magnesium contributes to normal muscle function.
- 1.9 mg iron in 1 oz (about 18 cashews), 10% of the daily value. Iron contributes to the normal formation of red blood cells.
- 5.1 g protein in 1 oz (about 18 cashews), 10% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- Stir-fries and curries
- Creamy dairy-free sauces
What should you watch out for?
- Calorie-dense; salted or honey-roasted versions add salt or sugar. Cashews are a tree-nut allergen.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.