What is Cashews (Raw, Unsalted)?
Cashews are creamy nuts uniquely high in copper, magnesium, and heart-healthy monounsaturated fats. They provide complete protein and minerals that support bone health, energy production, and immune function. Cashews are lower in fat than most nuts while offering exceptional nutritional density and versatility.
Key Highlights
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
- Quality plant protein (5g per ounce)
- Lower in fat than almonds or walnuts
- May reduce LDL cholesterol levels
Cashews (Raw, Unsalted) Nutrition Facts
Nutrition values per 28 g (28g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 157 | - |
| Total Fat | 12.4g | 16% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 8.6g | 3% |
| Dietary Fiber | 0.9g | 3% |
| Sugars | 0g | - |
| Protein | 5.2g | 10% |
| Vitamins | ||
| Minerals | ||
| Iron | 1.9mg | 0% |
| Magnesium | 83mg | 0% |
| Zinc | 1.6mg | 0% |
| Copper | 0.6mg | 0% |
| Phosphorus | 168mg | 0% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Cashews (Raw, Unsalted)
Exceptionally high in copper (67% DV) for iron metabolism
Exceptionally high in copper (67% DV) for iron metabolism
Rich in magnesium (20% DV) for 300+ enzymatic reactions
Rich in magnesium (20% DV) for 300+ enzymatic reactions
Good source of zinc (15% DV) for immunity
Good source of zinc (15% DV) for immunity
Provides iron (11% DV) rare in plant foods
Provides iron (11% DV) rare in plant foods
Heart-healthy monounsaturated fats
Heart-healthy monounsaturated fats
Quality plant protein (5g per ounce)
Quality plant protein (5g per ounce)
Lower in fat than almonds or walnuts
Lower in fat than almonds or walnuts
May reduce LDL cholesterol levels
May reduce LDL cholesterol levels
Cashews (Raw, Unsalted) for Your Health Goals
Discover how Cashews (Raw, Unsalted) can support your specific nutrition and health goals:
Cashews (Raw, Unsalted) for Heart Health
Monounsaturated fats and minerals support cardiovascular function
Relevance: 8.9/10Cashews (Raw, Unsalted) for Energy
Copper and magnesium essential for energy production
Relevance: 8.4/10Cashews (Raw, Unsalted) for Metabolic Health
Minerals support healthy metabolism and blood sugar
Relevance: 8.1/10Cashews (Raw, Unsalted) for Brain Health
Healthy fats and minerals support cognitive function
Relevance: 7.7/10Cashews (Raw, Unsalted) for Muscle Building
Plant protein and minerals support muscle growth
Relevance: 7.3/10Cashews (Raw, Unsalted) for Anti Aging
Antioxidants and minerals combat cellular aging
Relevance: 6.9/10Cashews (Raw, Unsalted) for Health Conditions
See how Cashews (Raw, Unsalted) fits into eating patterns for specific health conditions:
Cashews (Raw, Unsalted) for Acid Reflux
Cashews (Raw, Unsalted) can be part of a balanced diet for Acid Reflux.
NeutralCashews (Raw, Unsalted) for Anxiety
Cashews (Raw, Unsalted) can be part of a balanced diet for Anxiety.
NeutralCashews (Raw, Unsalted) for Chronic Fatigue
Cashews (Raw, Unsalted) contains nutrients that can help manage Chronic Fatigue.
RecommendedCashews (Raw, Unsalted) for Chronic Inflammation
Cashews (Raw, Unsalted) can be part of a balanced diet for Chronic Inflammation.
NeutralCashews (Raw, Unsalted) for High Blood Pressure
Cashews (Raw, Unsalted) contains nutrients that can help manage High Blood Pressure.
RecommendedCashews (Raw, Unsalted) for High Cholesterol
Cashews (Raw, Unsalted) contains nutrients that can help manage High Cholesterol.
RecommendedCashews (Raw, Unsalted) for Histamine Intolerance
Cashews (Raw, Unsalted) can be part of a balanced diet for Histamine Intolerance.
NeutralCashews (Raw, Unsalted) for Insulin Resistance
Cashews (Raw, Unsalted) can be part of a balanced diet for Insulin Resistance.
NeutralCashews (Raw, Unsalted) for Iron Deficiency
Cashews (Raw, Unsalted) can be part of a balanced diet for Iron Deficiency.
NeutralCashews (Raw, Unsalted) for Irritable Bowel Syndrome
Cashews (Raw, Unsalted) can be part of a balanced diet for Irritable Bowel Syndrome.
NeutralCashews (Raw, Unsalted) for Muscle Cramps
Cashews (Raw, Unsalted) can be part of a balanced diet for Muscle Cramps.
NeutralCashews (Raw, Unsalted) for Osteoporosis
Cashews (Raw, Unsalted) contains nutrients that can help manage Osteoporosis.
RecommendedCashews (Raw, Unsalted) for Type 2 Diabetes
Cashews (Raw, Unsalted) can be part of a balanced diet for Type 2 Diabetes.
NeutralCompare Cashews (Raw, Unsalted) with Other Foods
Side-by-side nutrition comparisons to help you choose:
How to Select & Store Cashews (Raw, Unsalted)
🏠 Storage Tips
- Store cashews in airtight container in cool, dry place for 1 month, refrigerate for 6 months, or freeze for 1 year
- High fat content can cause rancidity with improper storage
- Buy raw unsalted for most health benefits
Best Ways to Eat Cashews (Raw, Unsalted)
Quick Recipe Ideas
- Eat raw or dry-roasted as convenient snack
- Blend into cashew cream for dairy alternative
- Make cashew butter for spreading
- Add to stir-fries and Asian dishes
- Blend into smoothies for creaminess
- Use in vegan cheese recipes
Track Cashews (Raw, Unsalted) in Your Diet
Use Nutrivio to log Cashews (Raw, Unsalted) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
