Cashews Nutrition Information

Cashews are highly nutritive and therefore beneficial for the health due to the presence of monounsaturated fats, magnesium, tryptophan, phosphorus and copper. Cashews are native to northeastern Brazil. In botanical terms, a cashew is actually a seed, however, it is referred to as a nut in culinary terms. The cashew is also known as the 'vitamin pill of nature', for the nutrition it provides.

Information about Cashews Nutrition

A quarter cup of cashew nuts provide 37.4%, 38.0% and 22.3% daily recommended dose of monounsaturated fats, copper and magnesium respectively. The kernel which is the nutritive part of the cashew contains 46% fats, 21% proteins and 25% fats. The protein content of cashews varies in proportion with 13.13 - 25.03% found in different varieties in India. Speaking about the carbohydrates present in cashews, the reducing sugars account for 1 - 3% of the total content, while the non-reducing sugars could range from 2.4 - 8.7%. The starch content in cashews range from 4.6 - 11.2%, while the oil content is between 34.5 - 46.8%. Out of the total vitamin content of cashews, 0.58 mg/100 g is riboflavin, 0.5 - 1.4 mg/100 g is thiamin and traces of other vitamins are also present. Read more on cashew health benefits.

Monounsaturated Fats: The monounsaturated fats present in cashew nuts are good for the health of the heart. Out of the total unsaturated fatty acids present in cashews, 75% is oleic acid. The harmful fats are in less amount in the cashew nuts. The oleic acid that is present in cashew nuts is good for the cardiovascular health. The triglycerides responsible for increasing the risk of heart diseases are reduced by the presence of monounsaturated fats in the cashew nuts.

Copper: It is useful for carrying out many physiological processes. Iron is utilized properly with the help of copper. It also helps in eliminating the harmful free radicals from the body. Copper plays and important role in the development of connective tissues and bone. It facilitates the production of hair and skin pigment, melanin. Antioxidant defense and energy production are some of the other functions of copper.

Magnesium: The presence of magnesium in cashew nuts ensures that the bones remain healthy. It helps in keeping the blood pressure to a lower level and also prevents heart attacks. The severity of asthma is reduced because of the magnesium present in cashew nuts. The sleep patterns which get disturbed in menopausal women are regulated or restored by magnesium in the cashews.

Nutrition Facts

Cashew nuts provide the body with optimum amount of nutrients. The amount of nutrients in 100 g of roasted cashew nuts include 46 g fats, 574 calories, 15 g proteins, 33 g carbohydrates and 16 mg sodium. Apart from the above mentioned nutrients, cashew nuts contain high amount of fibers, B vitamins and selenium.

Cashews are nutritious nuts and are a rich source of the monounsaturated fats. Thus, the cashews nutrition information provided above makes us aware of the nutritive value of this nut.