Cashew Nutrition Facts, Calories and Top 12 Health Benefits

Are Cashews Good for You?

Yes, cashews are generally considered very good for you. These kidney-shaped seeds, originating from the cashew tree native to Brazil, are packed with a wealth of nutrients. They are a rich source of healthy unsaturated fats, plant-based protein, fiber, and a variety of essential vitamins and minerals, including notable amounts of copper and magnesium (Petre, 2025; Cleveland Clinic, 2025). Cashews also contain beneficial plant compounds, such as antioxidants, which contribute to their health-promoting properties (Petre, 2025).

It’s important to note that the “raw” cashews you find in stores have undergone processing, typically steaming or roasting. This crucial step removes a toxic substance called urushiol, which is also found in poison ivy and can cause skin reactions if the cashews are truly raw and unprocessed (Petre, 2025; Begum, 2023). Therefore, commercially available cashews are safe for consumption.

This article delves deep into the world of cashews, exploring topics such as: 12 confirmed health benefits of cashews, cashew nutrition facts, cashews risks and side effects, cashews substitutes, popular cashew diets, cashew storage tips, 10 healing cashew home remedies, cashews and weight management, and cashews for health conditions. The information presented here is current as of August 2025.

12 Confirmed Health Benefits of Cashews

Cashews are more than just a creamy, satisfying snack; they are a powerhouse of nutrition that can contribute significantly to overall health. The following health benefits are supported by scientific research and highlight why cashews deserve a place in a balanced diet.

1. Boosts Heart Health

Cashews are champions for cardiovascular wellness. They are rich in monounsaturated and polyunsaturated fats, which are known to support heart health, particularly when they replace less healthy saturated fats in the diet (Murphy, 2025). Studies suggest that regular cashew consumption may help lower LDL (“bad”) cholesterol and total cholesterol levels. For instance, one study involving people with type 2 diabetes found that consuming 10% of their daily calories from cashews led to improvements in cholesterol ratios (Petre, 2025; Murphy, 2025).

Furthermore, research reviews indicate that cashews may also help reduce blood pressure and triglyceride levels (Cleveland Clinic, 2025; Ware, 2024). The high magnesium content in cashews also plays a role, potentially reducing the risk of ischemic heart disease (Begum, 2023). A broader review of nut consumption, including cashews, linked higher nut intake to a 19% lower risk of cardiovascular disease and a 24% lower risk of coronary heart disease (Ware, 2024).

2. Aids in Managing Blood Sugar Levels

For individuals managing type 2 diabetes or aiming to prevent it, cashews can be a beneficial dietary addition. They are relatively low in carbohydrates compared to many other snacks and provide a good source of fiber (Begum, 2023; Petre, 2025). Fiber helps prevent blood sugar spikes by slowing down the absorption of sugar into the bloodstream.

A study highlighted that people with type 2 diabetes who derived 10% of their daily calories from cashews for eight weeks experienced healthier insulin levels compared to those who didn’t eat cashews (Cleveland Clinic, 2025; Petre, 2025). This suggests cashews can play a supportive role in glycemic control.

3. Supports Healthy Weight Management

Despite being calorie-dense, cashews can be a valuable ally in weight management. Research suggests that the human body might not absorb all the calories present in cashews. It’s estimated that we may only absorb about 84% of the calories, as some of the fat remains trapped within the cashew’s fibrous wall during digestion (Murphy, 2025).

A 1-ounce serving of dry-roasted cashews technically contains about 163 calories, but the absorbed amount could be closer to 137 calories. The combination of protein, fiber, and healthy fats in cashews promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Studies have linked nut-rich diets to greater weight loss and lower overall body weights compared to nut-free diets (Petre, 2025).

4. Rich in Powerful Antioxidants

Cashews are packed with antioxidants, which are beneficial plant compounds that protect the body from damage caused by free radicals and help reduce inflammation. Key antioxidants found in cashews include polyphenols and carotenoids (Murphy, 2025). These compounds combat oxidative stress, which is linked to various chronic diseases. Interestingly, some research suggests that roasted cashews may exhibit increased antioxidant activity compared to their “raw” (steamed) counterparts, although more studies are needed to confirm this (Mutchler, 2025).

5. Contributes to Strong Bone Health

Maintaining healthy bones requires more than just calcium. Cashews provide several nutrients crucial for bone integrity, including magnesium, phosphorus, and vitamin K (Austin, 2024). Magnesium plays a vital role in bone formation and influences the activity of osteoblasts and osteoclasts (bone-building and bone-resorbing cells). Vitamin K is essential for synthesizing proteins important for bone mineralization. A 1-ounce serving of cashews contains approximately 73-74 mg of magnesium and 9.6-10 mcg of vitamin K (Murphy, 2025).

6. Boosts the Immune System

A robust immune system is vital for fending off illnesses, and cashews contribute essential minerals that support immune function. They are an excellent source of copper and zinc (Petre, 2025). Copper is critical for the development and maintenance of a healthy immune system, while zinc is involved in numerous aspects of immunity, including the proper function of immune cells. A single ounce of dry-roasted cashews provides almost 70% of the Recommended Dietary Allowance (RDA) for copper (Mutchler, 2025).

7. Promotes Healthy Brain Function

The nutrients in cashews also benefit brain health. Copper, for instance, is essential for healthy brain development and function (Petre, 2025). The healthy fats in cashews, particularly monounsaturated fats, are also important components of brain tissue and support cognitive processes. Magnesium found in cashews is involved in nerve transmission and may protect against excitotoxicity, which can damage brain cells.

8. May Protect Joint Health

Cashews may offer benefits for joint health, primarily due to their anti-inflammatory properties and antioxidant content (Ware, 2024). Chronic inflammation is a key factor in conditions like arthritis. While human trials are limited, an animal study in 2022 on degenerative joint disease found that rats consuming cashews daily exhibited lower rates of inflammation and pain-like behavior, which researchers attributed to the antioxidants in the nuts. Eating nuts like cashews has been generally associated with less inflammation (Cleveland Clinic, 2025).

9. Aids in Energy Production

Feeling energetic throughout the day relies on efficient energy production at a cellular level. Cashews contain copper and magnesium, both of which are crucial for this process (Petre, 2025; Austin, 2024). Copper is a component of enzymes involved in energy metabolism, while magnesium is essential for the reactions that produce ATP, the body’s main energy currency.

10. May Help Prevent Stroke

The magnesium in cashews may play a role in reducing the risk of stroke. Research has particularly linked magnesium intake to a lower risk of hemorrhagic strokes, which occur when a weakened blood vessel in the brain ruptures (Begum, 2023). Maintaining adequate magnesium levels contributes to better blood vessel health and blood pressure regulation, both important factors in stroke prevention.

11. Excellent Source of Essential Minerals

Beyond the specific benefits, cashews are a concentrated source of several vital minerals. A 1-ounce (28-gram) serving of unroasted, unsalted cashews provides significant amounts of Copper: 0.6 mg (about 67% of the NRV) – crucial for iron absorption, energy production, and connective tissue formation, Magnesium: Around 71-83 mg (about 17-20% of the NRV) – involved in over 300 enzymatic reactions, including muscle and nerve function, blood sugar control, and blood pressure regulation.

It also contains Manganese: 0.2-0.4 mg – important for bone health, metabolism, and antioxidant defense, Zinc: Around 1.5-1.6 mg (about 14% of the NRV) – supports immune function, wound healing, and DNA synthesis, Phosphorus: Approximately 135-168 mg (about 11-13% of the NRV) – essential for bone and teeth health, and energy metabolism, and Iron: Roughly 1.7-1.8 mg (about 9% of the NRV) – vital for oxygen transport in the blood (Petre, 2025; Ware, 2024).

12. Supports Eye and Skin Health

Cashews contain lutein and zeaxanthin, two antioxidants that are known to accumulate in the retina of the eye and may help protect against age-related macular degeneration and cataracts (Austin, 2024; Shaikh et al., 2024). While the amounts might be modest compared to other sources, every bit contributes. Additionally, the healthy fats and antioxidants like Vitamin E (though in smaller amounts) in cashews can contribute to healthy skin by combating oxidative stress and supporting skin barrier function.

The numerous health benefits of cashews can be further explained by examining their impressive nutritional profile, which is analyzed in detail below.

Cashew Nutrition Facts

The many health benefits of cashew can be further explained through their impressive nutrition facts, as analyzed in detail below:

Cashew Nutrition Table

A standard serving size for cashews is typically 1 ounce (oz), which is equivalent to approximately 28 grams (g) or about 18 whole cashews (Mutchler, 2024; Petre, 2025). This serving size provides a good balance of macronutrients and a significant portion of daily micronutrient needs.

How many calories are in cashews?

A 1-ounce (28g) serving of raw, unsalted cashews contains approximately 157 calories. This accounts for roughly 8% of the daily calorie intake for an adult on a 2000-calorie diet. If you were to consume 100 grams of cashews, you would be taking in about 553 calories, which is around 28% of a 2000-calorie daily intake.

To burn off the 157 calories from a 1-ounce serving, a 155-pound person might need to walk at a moderate pace for about 30 minutes, do moderate cycling for about 20 minutes, or engage in vigorous-intensity aerobics for about 15 minutes. However, it’s interesting to note that some research suggests the human body may not absorb all the calories from cashews, possibly only about 84%, due to some fat being trapped in the fibrous wall (Petre, 2025).

How much protein is in cashews?

Cashews offer a good source of plant-based protein. A 1-ounce (28g) serving provides approximately 5.16 grams of protein (Mutchler, 2024; Petre, 2025), contributing to about 10% of the recommended daily intake for an average adult. Per 100 grams, cashews contain a substantial 18.2 grams of protein, which is about 36% of the daily requirement. While cashews provide less protein per serving than peanuts (which offer over 7 grams per ounce), they are still a valuable protein source, especially for vegetarian and vegan diets (Mutchler, 2024).

How many carbs are in cashews?

In a 1-ounce (28g) serving, cashews contain about 8.56 grams of carbohydrates. This represents roughly 3% of the daily carbohydrate intake on a 2000-calorie diet. The majority of these carbohydrates are starch, with just under 1 gram being fiber (0.9g) and about 1.7 grams being sugar. Per 100 grams, cashews have approximately 30.2 grams of carbohydrates, fulfilling around 10% of daily needs. The glycemic load for a 1-ounce serving of cashews is estimated to be 3, which is considered low, meaning they have a minimal impact on blood sugar levels (Mutchler, 2024).

How much fat is in cashews?

The majority of calories in cashews come from fat. A 1-ounce (28g) serving contains about 12.4 grams of total fat (Mutchler, 2024; Petre, 2025), which is around 16-19% of the recommended daily intake. Per 100 grams, cashews deliver approximately 43.9 grams of total fat, translating to about 56-67% of the daily value. Importantly, most of this fat is heart-healthy unsaturated fat.

Here’s a breakdown of the types of fat in a 1-ounce (28g) serving:

Are cashews high in cholesterol?

Cashews are completely free of cholesterol. A 1-ounce (28g) serving contains 0 mg of cholesterol, and similarly, 100 grams of cashews also contain 0 mg of cholesterol (Mutchler, 2024). This makes them an excellent heart-healthy choice, particularly as the unsaturated fats they contain can help manage blood cholesterol levels.

Minerals in cashews

Cashews are a veritable treasure trove of essential minerals, crucial for various bodily functions.

In summary, a single serving of cashews makes a significant contribution to your daily copper needs, providing well over half the recommended amount. They are also an excellent source of magnesium and manganese, and a good source of phosphorus, zinc, iron, and selenium. These minerals work synergistically to support everything from energy creation and immune defense to bone strength and brain activity.

Vitamins in cashews

While not as packed with a broad spectrum of vitamins as they are with minerals, cashews do provide notable amounts of certain vitamins, particularly Vitamin K.

In summary, cashews are a good source of Vitamin K, providing around 8 – 12% of the daily requirement per ounce. They also contribute smaller but still beneficial amounts of B vitamins like Vitamin B6 and Thiamin, which play crucial roles in energy metabolism and nervous system function.

Cashews Risks and Side Effects

While cashews offer numerous health benefits, there are potential risks and side effects to consider. The most significant risk is allergic reactions. Cashew allergy is one of the more common tree nut allergies, and reactions can range from mild symptoms like hives or digestive upset to severe, life-threatening anaphylaxis (Ware, 2024). Symptoms of a severe reaction can include breathing problems, swelling of the tongue or throat, dizziness, and confusion, requiring immediate medical attention (Petre, 2025). It’s important to note that being allergic to one tree nut doesn’t automatically mean an allergy to all, but cashews and pistachios are closely related, so cross-reactivity is possible (Mutchler, 2024).

Another consideration is their high oxalate content. For individuals prone to kidney stones, particularly calcium oxalate stones, consuming large amounts of high-oxalate foods like cashews could potentially contribute to stone formation. Moderation is key, and those with a history of kidney stones should consult their healthcare provider. Eating cashews with calcium-rich foods like milk might help, as calcium can bind to oxalates in the gut and reduce their absorption (Shaikh et al., 2024).

Truly raw cashews, with their shells intact, are unsafe to eat as they contain urushiol, a toxic oil also found in poison ivy, which can cause severe skin reactions (Healthline, 2025; Medical News Today, 2024). However, commercially sold “raw” cashews have been processed (steamed or roasted) to remove this toxin, making them safe.

Finally, due to their calorie density, overconsumption of cashews, especially salted or oil-roasted varieties, can lead to unwanted weight gain or increased sodium intake. Some people might experience bloating after eating a lot of nuts, often due to high sodium content in seasoned varieties rather than the nuts themselves (Mutchler, 2024). Choosing unsalted, dry-roasted, or “raw” (steamed) cashews and practicing portion control (around one ounce or 18 nuts per day) can help mitigate these risks (Petre, 2025; Shaikh et al., 2024).

Debunking myths about cashews

Myth: Cashews are fattening and should be avoided for weight loss.
Fact: While cashews are calorie-dense due to their fat content, studies suggest they can actually aid in weight control when consumed in moderation as part of a balanced diet. Their protein, fiber, and healthy fats promote satiety, helping you feel fuller for longer. Furthermore, research indicates that the body may not absorb all the calories from cashews, potentially only around 84%, because some fat remains trapped within the nut’s fibrous wall. Regularly eating nuts as a replacement for less healthy snacks has been linked to obesity prevention (Mutchler, 2024).

Myth: All cashews sold as “raw” are truly raw and dangerous.
Fact: The term “raw” for commercially sold cashews is a bit of a misnomer. Truly raw cashews, still in their shells, contain urushiol, a toxic substance similar to that in poison ivy, and are not safe for consumption. The “raw” cashews available in stores have actually undergone a steaming or roasting process to remove this toxic liquid from the shell, making the cashew kernels safe to eat. This processing is essential for safety (Ware, 2024).

Myth: Cashews are bad for cholesterol because they are high in fat.
Fact: Despite their fat content, cashews primarily contain monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. Studies have shown that consuming cashews may actually help improve cholesterol levels. For instance, one study found that adults with mildly high cholesterol who ate cashews daily experienced a 24% decrease in LDL (“bad”) cholesterol compared to a control diet (Mutchler, 2024). Cashews contain zero dietary cholesterol.

Cashews Substitutes

If you have a cashew allergy, are looking for a more budget-friendly option, or simply want to vary your nut intake, several substitutes can mimic cashews’ creamy texture or nutritional profile in different recipes.

Almonds:

• Tips for use: Blanched almonds (skin removed) will yield a smoother, creamier texture closer to cashews when blended for sauces or milks. Soaking is often recommended.
• Benefits over cashews: Higher in fiber and Vitamin E. Often more readily available and sometimes less expensive.
• Drawbacks vs. cashews: Can be slightly grittier in texture unless blanched and well-blended. Different flavor profile, less naturally sweet.

Macadamia Nuts:

• Tips for use: Excellent for rich, decadent creamy sauces and desserts due to their high fat content. They blend very smoothly.
• Benefits over cashews: Can create an even richer, more buttery texture in some applications.
• Drawbacks vs. cashews: Significantly more expensive. Higher in fat and calories, and lower in protein and some minerals like magnesium.

Sunflower Seeds:

• Tips for use: A great nut-free alternative for creaminess in sauces, dips, or homemade “cheeses.” Soaking raw sunflower seeds is recommended.
• Benefits over cashews: Suitable for those with nut allergies. Generally more affordable. Good source of Vitamin E.
• Drawbacks vs. cashews: Has a distinct, slightly earthy flavor that might not be suitable for all recipes. Texture can be slightly less smooth if not using a high-powered blender.

White Beans (e.g., Cannellini, Great Northern):

• Tips for use: Cooked and pureed white beans can add creaminess and body to soups, stews, and even some baked goods or dips, offering a low-fat, high-protein alternative.
• Benefits over cashews: Much lower in fat and calories, higher in fiber and protein. A good option for those watching fat intake or with nut allergies. Very budget-friendly.
• Drawbacks vs. cashews: Distinctly beany flavor if not well-seasoned or masked by other ingredients. Texture is different – more starchy-creamy than fatty-creamy. Not suitable for recipes where the cashew flavor is prominent.

Popular Cashew Diets

How to add cashews safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available cashews-friendly diet options:

1. Plant-Based Diets (including Vegan and Vegetarian)
2. Paleo Diet
3. Ketogenic (Keto) Diet (in moderation)
4. Mediterranean Diet
5. Low-Carb Diets

Plant-Based Diets, which encompass vegan and vegetarian approaches, heavily feature cashews. Cashews provide valuable plant-based protein, healthy fats, and minerals. They are incredibly versatile in these diets, often used to create creamy sauces, dairy-free cheeses, milks, and desserts. The benefit of these diets is their typically high intake of fiber, vitamins, and antioxidants, associated with lower risks of chronic diseases. However, careful planning is needed to ensure adequate intake of all essential nutrients.

The Paleo Diet focuses on foods presumed to be available to our hunter-gatherer ancestors. This includes meats, fish, fruits, vegetables, nuts, and seeds. Cashews fit well within this framework as a nutrient-dense nut. The Paleo diet emphasizes whole, unprocessed foods and may lead to improved satiety and weight management. Its main drawbacks are its restrictive nature, eliminating grains, legumes, and dairy, which can make it challenging to follow and potentially expensive.

On a Ketogenic (Keto) Diet, which is very low in carbohydrates and high in fat, cashews can be included but only in strict moderation. While they offer healthy fats, cashews have a higher carbohydrate count compared to some other nuts like pecans or macadamia nuts. A small handful can quickly contribute to the daily carb limit (typically 20-50 grams). The diet can be effective for weight loss and blood sugar control for some, but it is highly restrictive and may lead to nutrient deficiencies or the “keto flu” during adaptation.

The Mediterranean Diet is renowned for its heart-health benefits and balanced approach. It emphasizes fruits, vegetables, whole grains, legumes, nuts (including cashews), seeds, olive oil, and fish. Cashews are a natural fit, contributing healthy fats and micronutrients. This dietary pattern is rich in antioxidants and is considered sustainable long-term. A potential drawback is that, like any diet, if portion sizes of calorie-dense foods like nuts and olive oil are not managed, it can lead to a high calorie intake.

Low-Carb Diets, a broader category that can include various approaches like Atkins or simply a general reduction in carbohydrate consumption, often accommodate cashews in moderation. Similar to the keto diet, the carbohydrate content of cashews needs to be factored in. These diets can be effective for weight loss and improving blood sugar markers for many individuals. The level of restriction varies widely, and if not well-planned, some low-carb diets can be low in fiber and certain micronutrients.

How to Cook Cashews?

Raw cashews (which, as a reminder, are steamed or lightly roasted to remove toxins) are perfectly safe and delicious to eat as is. They offer a creamy texture and mild, slightly sweet flavor. Eating them this way preserves all their natural nutrients without any potential loss from further heating. They make a quick, convenient snack.

Roasted cashews are a popular choice, and for good reason. Roasting enhances their buttery, sweet flavor and adds a delightful crunch (Erin, 2022). You can roast them in the oven, which is a hands-off method great for larger batches, typically at 350°F (176°C) for 10-15 minutes, stirring occasionally. This method allows for even cooking. Some nutrients, like certain B vitamins, might be slightly reduced due to heat, but the overall nutritional value remains high, and roasting may even increase the bioavailability of some antioxidants (Petre, 2025).

Air fryer cashews offer a quicker way to achieve a roasted effect, similar to a countertop convection oven. Cook at around 330-350°F (165-176°C) for about 7-9 minutes, tossing them halfway through (Erin, 2022; Mattison, 2024). This method is great for smaller batches and doesn’t heat up the whole kitchen. Nutrient loss would be comparable to oven roasting.

Stovetop roasted cashews (pan-toasted) are the fastest method if you’re in a rush. Melt a little butter or oil in a skillet over medium heat, add the cashews, and stir frequently for 3-5 minutes until fragrant and golden brown (Erin, 2022). The key is constant stirring to prevent burning. This method provides quick results but requires more attention. Nutrient loss is likely minimal due to the short cooking time.

Microwaved cashews are a quick option, though perhaps the least preferred for texture. Place cashews in a single layer on a microwave-safe plate and cook at full power in 1-minute intervals, stirring after each minute, until golden. They tend to be slightly softer and may not achieve the same crunchy texture as other methods (Erin, 2022). The rapid cooking might preserve more heat-sensitive nutrients compared to prolonged oven roasting.

While you can technically boil cashews, this is typically done to soften them for blending into creams, milks, or sauces, rather than for eating them whole as a snack. Boiling will cause some water-soluble vitamins (like B vitamins and Vitamin C) to leach into the water, so nutrient loss can be more significant if the cooking liquid isn’t used.

Easy Cashew Recipes

Incorporating cashews into your daily meals can be both delicious and nutritious, and the following recipes offer creative ways to boost your intake without sacrificing flavor.

Breakfast ideas with cashews

Cashew butter on toast or oatmeal is a classic and simple way to start your day with healthy fats and protein. You can make your own cashew butter by blending roasted cashews until smooth. Sprinkle some chopped cashews on top of your yogurt or granola bowl for added crunch and nutrients. For a more substantial meal, blend soaked cashews into your smoothie to create a creamy texture and boost its nutritional content.

Lunch ideas with cashews

Ginger-Cashew Chicken Salad offers a refreshing and crunchy lunch option, combining tender chicken with the savory notes of ginger and the satisfying texture of cashews (Mattison, 2022). Toss whole or chopped roasted cashews into your favorite green salads to add protein, healthy fats, and a delightful crunch. For a plant-based option, incorporate cashews into lettuce wraps with tofu or other vegetables for a light yet filling meal.

Dinner ideas with cashews

Cashew Chicken is a popular takeout-style dish that you can easily make at home; it features crispy chicken pieces tossed in a savory sauce with plenty of cashews (Lindsay, 2022). Add cashews to stir-fries with your favorite vegetables and protein for an extra layer of texture and nutty flavor. For a creamy, vegan pasta dish, blend soaked cashews to create a rich cashew cream sauce for pasta or use it as a base in a Cashew Chicken Casserole (Mattison, 2022). Cashews also work wonderfully in curries, adding a mild sweetness and thickening the sauce.

Simple tips to add cashews to your diet

For busy individuals who may not have time to prepare elaborate meals, there are still many simple ways to enjoy the benefits of cashews:

• Keep a small bag of plain, unsalted cashews in your bag or desk for a quick and healthy on-the-go snack.
• Sprinkle chopped cashews over soups or stews just before serving for added texture.
• Mix cashews into your favorite trail mix with other nuts, seeds, and dried fruit.
• Add a handful of cashews to your morning cereal or oatmeal.
• Use cashew milk as a dairy-free alternative in your coffee, tea, or smoothies.
• Finely chop cashews and use them as a coating for baked fish or chicken instead of breadcrumbs.
• Stir cashew butter into dips or spreads like hummus for extra creaminess and flavor.
• Top your ice cream or frozen yogurt with a few cashews for a healthier crunch.
• Simply eat a small handful of roasted and lightly salted cashews as a satisfying snack.

Cashew Storage Tips

Knowing how to cook cashews is only part of the equation; understanding proper cashew storage tips is crucial to make those delicious nuts and meals last longer and maintain their quality.

Shelf life of cashews

• At room temperature: If stored properly in an airtight container in a cool, dark place like a pantry, cashews can last for about 3 to 6 months (Stobo, 2024). Raw cashews bought in bulk might last about a month in the pantry once opened (Beyond the Nut, n.d.).
• In the refrigerator: Refrigeration can extend the shelf life of cashews considerably. When stored in an airtight container, they can remain fresh for 6 to 12 months (Mutchler, 2024).
• In the freezer: For the longest storage, freezing is the best option. Cashews can last for more than a year when stored correctly in the freezer (Stobo, 2024).

How to store cashews?

Proper storage is essential to protect cashews from factors like heat, sunlight, and air, which can cause them to turn rancid more quickly (Erin, 2022). Once a package of cashews is opened, or if you buy them in bulk, transfer them immediately to an airtight container or a sealable freezer bag. This minimizes their exposure to air and environmental odors, which they can absorb (Beyond the Nut, n.d.).

For short-term storage, a cool, dark cabinet or pantry at room temperature is adequate. However, to prolong freshness, especially in warmer climates or if you don’t plan to use them quickly, refrigeration or freezing is recommended. Always ensure the container is tightly sealed to prevent moisture absorption and odor contamination (Beyond the Nut, n.d.).

How to refrigerate cashews?

Refrigerating cashews is a simple way to extend their freshness well beyond their pantry shelf life.

1. Place the cashews in an airtight container or a heavy-duty resealable plastic bag.
2. Ensure the container or bag is sealed tightly to prevent moisture and odors from seeping in.
3. Store them in the main compartment of your refrigerator, ideally towards the back where the temperature is most consistent.

How to freeze cashews?

Freezing is the optimal method for long-term cashew storage, keeping them fresh for over a year.

1. Portion the cashews into freezer-safe bags or airtight containers. If using bags, press out as much air as possible before sealing.
2. Double-bagging can provide extra protection against freezer burn and odor absorption.
3. Label the bags or containers with the date.
4. Place them in the freezer. You can take out a week’s supply at a time to thaw at room temperature or in the refrigerator (Stobo, 2024).

Signs of Spoilage in cashews

It’s important to be able to identify when cashews have gone bad to avoid consuming them.
Here are common signs of spoilage:

• Mold growth: Any visible signs of mold mean the entire batch should be discarded immediately (Beyond the Nut, n.d.).
• Dark or blotchy appearance: Fresh cashews have a creamy, light color. If they look unusually dark, discolored, or blotchy, they may be spoiled (Stobo, 2024).
• Wrinkled, dry, or shriveled texture: Cashews that appear overly dry or shriveled are past their prime (Stobo, 2024).
• Bitter or funky smell: Rancid cashews will often have a noticeable off-smell, which can be described as bitter, chemical-like, or simply unpleasant (Stobo, 2022).
• Unpleasant taste: If they look and smell okay but taste bitter or sharp, they have likely gone rancid and should not be eaten (Beyond the Nut, n.d.).

10 Healing Cashew Home Remedies

Are there any less-known tips to unlock the nutritious profile of cashews? The following cashews remedies can have a positive effect on overall well-being.

1. Soothing Skin Paste for Minor Irritations:
Crush a few raw, unsalted cashews into a fine powder and mix with a little rose water or aloe vera gel to create a paste. Apply this paste to areas of minor skin irritation or dryness for a soothing effect, leveraging the healthy fats and Vitamin E in cashews. Store any leftover paste in the refrigerator for a day or two.

2. Cashew Milk for Digestive Calm:
Blend soaked raw cashews with water to create a creamy cashew milk. Consuming a small glass of homemade, unsweetened cashew milk can be gentle on the stomach. The fiber in cashews, though modest, can aid digestion. Prepare fresh and store in the refrigerator for 3-4 days.

3. Energy-Boosting Cashew Bites:
Combine cashew butter (made from roasted cashews) with oats, a touch of honey or maple syrup, and chia seeds. Roll into small balls. These provide a quick source of energy due to the protein, healthy fats, and carbohydrates in cashews. Store in an airtight container in the fridge for up to a week.

4. Cashew and Honey Throat Soother:
Finely grind a few cashews and mix with a teaspoon of raw honey. Consuming this mixture slowly may help soothe a mildly irritated or scratchy throat, combining honey’s coating properties with the nut’s nutrients. Use immediately after preparation. This remedy draws inspiration from the general soothing properties of honey for throat irritation (LA Food Allergy, 2024).

5. Cashew Oil for Dry Scalp:
While cashew oil itself is less common, you can infuse a carrier oil like coconut or olive oil with cashew benefits. Gently warm a carrier oil with a few crushed cashews (ensure they don’t burn), let it cool, strain, and then massage into the scalp. The fats may help moisturize a dry scalp. Store the infused oil in a cool, dark place.

6. Cashew Poultice for Minor Burns (Cool, Not Open):
After a minor burn has cooled completely and the skin is not broken, a paste of very finely ground cashews mixed with cool water can be applied as a gentle poultice for its emollient properties. This is based on traditional uses of nut pastes for skin soothing. Use immediately.

7. Cashew Water for Hydration and Nutrients:
Soak a handful of cashews in a glass of water overnight. In the morning, drink the water and eat the cashews. The water will have absorbed some of the water-soluble nutrients from the cashews.

8. Cashew and Turmeric Anti-Inflammatory Blend (Internal):
Blend a small amount of soaked cashews with a pinch of turmeric and black pepper (to aid turmeric absorption) and a little water to make a smooth paste. Consume this, perhaps mixed into warm plant-based milk. Cashews offer healthy fats, while turmeric is known for its anti-inflammatory properties. Prepare fresh each time.

9. Cashew-Based Face Scrub for Exfoliation:
Mix finely ground cashews (not too coarse to avoid abrasiveness) with a little yogurt or honey to create a gentle facial scrub. The texture of the ground cashews can help exfoliate dead skin cells. Use immediately and rinse thoroughly.

10. Cashew Magnesium Boost for Relaxation:
Regularly including cashews in your diet can contribute to your magnesium intake. Magnesium is known to play a role in muscle relaxation and nerve function, potentially aiding in overall relaxation and stress management. This is more of a dietary habit than an acute remedy.

Cashews and Weight Management

There are multiple health benefits, and home remedies using cashews, but what is their role in weight management? This section will analyze cashews potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can cashews help with weight loss?

Cashews can indeed be part of a successful weight loss strategy, despite their calorie density. A study published in the American Journal of Clinical Nutrition (July 2014) highlighted that tree nuts, including cashews, require significant energy for digestion, and the body may not absorb all of their calories (Lama, 2019). Specifically, research from 2018 suggests that the human body might only digest and absorb about 84% of the calories in cashews because a portion of the fat remains trapped within the cashew’s fibrous wall (Petre, 2025).

Furthermore, a study published in Nutrients found that when adults with mildly high cholesterol consumed 28 to 64 grams of cashews per day, they saw positive changes in cholesterol without adverse effects on weight, suggesting cashews can be incorporated into a healthy diet without necessarily causing weight gain when portion-controlled (Mutchler, 2024).

Cashews in low-calorie diets

Incorporating cashews into low-calorie diets requires careful portion control due to their high caloric value (157 calories per ounce) (Lama, 2019; Petre, 2025). However, their nutrient density makes them a valuable addition. The key is to use them to replace less healthy, more processed snacks. Instead of empty-calorie snacks, a small handful of cashews can provide sustained energy and valuable nutrients. Harvard Health Publishing suggests adding a handful of nuts, including cashews, to meals like salads or cooked vegetables, which aligns with a calorie-conscious approach that prioritizes nutrient quality (Lama, 2019). Their richness in healthy fats, protein, and fiber contributes to overall dietary quality even when calorie intake is restricted.

Cashews and satiety

Cashews are quite effective at promoting satiety, which is the feeling of fullness and satisfaction after eating. This is largely due to their combination of protein (about 5.2 grams per ounce), fiber (about 0.9 grams per ounce), and healthy fats (Lama, 2019; Petre, 2025). Protein and fiber are well-known for their ability to slow digestion and prolong feelings of fullness, which can help reduce overall calorie intake by curbing appetite (Lama, 2019; Shaikh et al., 2024). The healthy fats in cashews also contribute to this satiating effect. Consuming cashews as a snack can help prevent overeating at subsequent meals.

Cashews and metabolism

While cashews themselves might not dramatically “boost” metabolism in the way some fad foods claim, they can support a healthy metabolic rate as part of a balanced diet. The protein content in cashews requires more energy to digest compared to carbohydrates or fats (a phenomenon known as the thermic effect of food), which can slightly increase calorie expenditure.

Moreover, some studies suggest that regular nut consumption, as part of a healthy dietary pattern, is associated with a lower risk of metabolic syndrome (Lama, 2019). Cashews also contribute to boosting metabolism and curbing appetite, which facilitates weight loss (Shaikh, 2024). Their role in managing blood sugar levels, due to their fiber content and healthy fats, also supports overall metabolic health (Shaikh, 2024).

Cashews for Health Conditions

While weight management is important, do cashews have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Cashews and diabetes

Cashews can be a beneficial part of a diet for individuals managing or seeking to prevent type 2 diabetes. They are relatively low in carbohydrates and a good source of fiber, which helps prevent blood sugar spikes (Begum, 2023). A 2019 study published in the Journal of Oleo Science involving individuals with type 2 diabetes found that those who consumed 10% of their daily calories from cashews had lower insulin levels compared to those who did not eat cashews (Petre, 2025). Another study indicated that daily consumption of cashews helped improve insulin sensitivity in those with diabetes (Shubrook, 2023).

Furthermore, research has shown that cashew consumption by people with diabetes is associated with better insulin control and improved cholesterol ratios (Mutchler, 2024). (Shaikh et al., 2024) also notes that cashews help manage blood cholesterol and sugar levels, and some studies report they may help lower insulin resistance. However, it’s also cautioned that consuming cashews in excess might increase blood sugar levels, and those on antidiabetic medications should be mindful as cashews could potentially lower the effect of these drugs (Shaikh et al., 2024).

Cashews and heart health

Cashews contribute positively to heart health due to their rich content of monounsaturated and polyunsaturated fats, magnesium, and antioxidants. Diets rich in nuts, including cashews, are linked to a lower incidence of cardiovascular disease. A 2019 study found that people with type 2 diabetes who consumed 10% of their daily calories from cashews had lower LDL cholesterol to HDL cholesterol ratios. Another review suggested that regular cashew intake may lower blood pressure and triglyceride levels, though it found no significant effect on total, LDL, or HDL cholesterol in that particular analysis (Petre, 2025).

Research from Nutrition Advance highlights that a dietary intervention of 28-64 grams of cashews per day could reduce LDL and total cholesterol and increase HDL levels (Joseph, 2020). (Begum, 2023) also states that people eating a small serving of cashews daily may see a reduction in LDL “bad” cholesterol and that the magnesium in cashews may reduce the risk of ischemic heart disease. The folate and vitamin E in cashews also help protect against blocked arteries (Shubrook, 2023).

Cashews and digestive issues

Cashews can support gut health primarily due to their fiber content and beneficial plant compounds. Although the fiber content per ounce is modest (around 0.9 to 1 gram), it contributes to overall digestive regularity (Mutchler, 2024; Petre, 2025). Fiber aids in digestion and promotes a healthy gut microbiome. (Shaikh, 2024) states that fiber and polyphenols in cashews aid in digestion and promote gut immunity.

However, for some individuals, especially those not accustomed to high-fat or high-fiber foods, consuming large quantities of nuts might lead to digestive discomfort. For individuals with Polycystic Ovary Syndrome (PCOS) who often experience bloating or gastric issues, cashews are considered a healthy snack option due to their nutrient profile and relatively low glycemic index (Shaikh, 2024).

Cashews and inflammation

The antioxidants and healthy fats found in cashews can play a role in combating inflammation. Oxidative stress, which cashews help fight, is closely linked to inflammation and various chronic diseases (Shaikh et al., 2024). Cashews contain polyphenols and carotenoids, antioxidants that neutralize free radicals and help reduce inflammation (Petre, 2025). Research from (Shubrook, 2023) suggests that the combined antioxidant and anti-inflammatory benefits of consuming cashews may help against the negative effects of osteoarthritis and may also help in the management of colitis, an inflammatory bowel condition. The healthy fats, particularly monounsaturated fats like oleic acid, also possess anti-inflammatory properties.

Cashews and cancer prevention

While no single food can prevent cancer, diets rich in antioxidants and beneficial plant compounds, like those found in cashews, are associated with a reduced risk of certain cancers. The antioxidants in cashews, such as polyphenols and carotenoids, help protect cells from damage caused by free radicals, which can contribute to cancer development (Petre, 2025). Copper, a mineral abundant in cashews, plays a role in immune function, and a strong immune system is crucial for identifying and eliminating potentially cancerous cells (Joseph, 2020). However, direct research linking cashew consumption specifically to cancer prevention is limited, and more studies are needed in this area. The focus remains on overall healthy dietary patterns rich in a variety of plant foods.

The available scientific literature suggests that cashews can offer several benefits for managing and potentially preventing certain health conditions, largely due to their rich nutrient and antioxidant profile.

Cashew Nutrition: Final Thoughts

This article has explored the multifaceted world of cashews, covering topics such as: 12 confirmed health benefits of cashews, cashew nutrition facts, cashews risks and side effects, cashews substitutes, popular cashew diets, cashew storage tips, 10 healing cashew home remedies, cashews and weight management, and cashews for health conditions. It’s clear that these kidney-shaped seeds offer a wealth of nutritional advantages.

Here are some key takeaways from our deep dive into cashew nutrition:

• A 1-ounce serving of cashews (about 18 nuts) contains approximately 157 calories and 5.16 grams of protein.
• Cashews are an excellent source of copper, providing about 67-69% of the daily value per ounce, crucial for energy and immune function.
• They are rich in heart-healthy monounsaturated fats (around 6.75g per ounce).
• “Raw” cashews sold in stores are not truly raw; they have been processed to remove urushiol, a toxic substance.
• Cashews can aid in weight management due to their satiety-promoting protein, fiber, and healthy fats, and the body may not absorb all their calories.
• They may help manage blood sugar levels and improve insulin sensitivity, making them beneficial for individuals with type 2 diabetes.
• Proper storage is key: cashews can last over a year in the freezer.
• Cashews contain zero cholesterol.

This content was last updated in August 2025. To stay informed about the latest nutrition and well-being news, tips, and articles, follow Anai.ai!

Cashew Nutrition FAQs

Got questions about cashews? We’ve got answers! This section tackles some of the most common queries about cashew nutrition. Get ready for quick, fact-based insights into these popular nuts.

What are cashews good for?

Cashews are good for a variety of health aspects due to their rich nutrient profile. They are packed with heart-healthy monounsaturated fats (about 6.8 grams per ounce), which can help lower bad cholesterol levels. Cashews also provide essential minerals like magnesium (around 83mg per ounce, or 20% of DV) for bone health and nerve function, and copper (0.6mg per ounce, nearly 70% of DV), crucial for energy production and iron metabolism. Their antioxidant content, including polyphenols and carotenoids, helps combat oxidative stress and inflammation.

Are cashews healthy?

Yes, cashews are generally very healthy when consumed in moderation as part of a balanced diet. They offer a good source of plant-based protein (around 5 grams per ounce), fiber, and beneficial unsaturated fats, along with a significant array of vitamins and minerals like vitamin K, iron, and zinc. One ounce (about 18 nuts) provides approximately 157 calories and valuable plant compounds. Opting for unsalted and unroasted or dry-roasted varieties maximizes their health benefits by avoiding excess sodium and oils.

Are cashews fattening?

While cashews are calorie-dense (approximately 157 calories and 12.4 grams of fat per ounce), they are not necessarily fattening if eaten in moderation. In fact, research suggests the body may not absorb all their calories, potentially only about 84%, due to some fat being trapped in the nut’s fibrous wall. The combination of protein, fiber, and healthy fats in cashews can also promote satiety, helping to control overall calorie intake and potentially aid in weight management.

Who should avoid cashews?

Individuals with a tree nut allergy, specifically to cashews, must strictly avoid them, as reactions can be severe and even life-threatening, with cashews being a common trigger for tree nut anaphylaxis. People prone to oxalate kidney stones should consume cashews cautiously due to their relatively high oxalate content (around 260 mg of oxalate per 100 grams). Also, those on certain medications, like antidiabetics, should consult their doctor, as cashews might interact with them or affect blood sugar control if consumed in large quantities.

Can I eat cashews daily?

Yes, you can eat cashews daily, provided it’s in moderation and fits within your overall dietary needs. A common recommended serving size is about 1 ounce (approximately 16-18 cashews), which provides around 157 calories. Daily consumption can contribute beneficial nutrients like magnesium, copper, and healthy fats, potentially improving heart health and aiding blood sugar management without necessarily leading to weight gain.

Can dogs eat cashews?

Dogs can eat cashews, but only in small quantities and infrequently as an occasional treat. Cashews are high in fat, which can lead to weight gain and potentially pancreatitis in dogs if consumed regularly or in large amounts. They should always be unsalted and preferably unroasted or plainly roasted, as added ingredients like salt, garlic, or onion can be harmful to dogs.

Can cats eat cashews?

While cashews are not listed as toxic to cats by the ASPCA, they are not recommended as a regular part of their diet. Cashews are high in fat, which can lead to gastrointestinal upset like vomiting or diarrhea in cats, and over time, could contribute to obesity or pancreatitis. A tiny piece of a plain, unsalted cashew offered very rarely might be okay, but it provides no significant nutritional benefits for felines, whose dietary needs are primarily met by meat-based protein.

How long do cashews last in the fridge?

When stored properly in an airtight container, cashews can last for a significant amount of time in the refrigerator, typically 6 to 12 months. This cool environment helps to slow down the rate at which their oils go rancid, preserving their freshness much longer than at room temperature. Placing them towards the back of the fridge ensures a more consistent and cool temperature, further extending their shelf life.

Can you freeze cashews?

Yes, you can definitely freeze cashews, and it’s the best method for long-term storage. If placed in a freezer-safe bag with excess air removed or in an airtight container, cashews can remain fresh for more than a year. Freezing effectively halts the degradation process of the fats in the nuts, preventing them from going rancid and maintaining their taste and texture.

How to tell if cashews are bad?

You can tell if cashews are bad by using your senses. Look for visual signs like mold, a dark or blotchy appearance, or a shriveled and dry texture. Smell them for any off-putting odors, such as a bitter, funky, or chemical-like scent, which indicates rancidity. If they pass the visual and smell test, a small taste test can confirm spoilage if they have a sharp or bitter flavor instead of their usual creamy sweetness.

How long are cashews good for?

The lifespan of cashews largely depends on storage conditions: at room temperature in an airtight container in a cool, dark pantry, they can last for about 3 to 6 months. In the refrigerator, their freshness extends to 6 to 12 months. For the longest shelf life, storing cashews in the freezer can keep them good for over a year.

How to keep cashews fresh?

To keep cashews fresh, store them in an airtight container to protect them from air and moisture, which accelerate spoilage. For short-term storage (up to 6 months), a cool, dark, and dry place like a pantry is suitable. For longer preservation, keeping them in the refrigerator can extend their freshness to 6-12 months, or in the freezer for over a year, effectively slowing down the process of their natural oils turning rancid.