Cashews (Raw, Unsalted) Overview
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.
Why Cashews (Raw, Unsalted) Helps With Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
Cashews (Raw, Unsalted) Nutrition Facts
Per 28g (1 oz (18 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 157 | — |
| Protein | 5.2g | 10% |
| Total Carbohydrates | 8.6g | 3% |
| Dietary Fiber | 0.9g | 3% |
| Sugar | g | — |
| Total Fat | 12.4g | 16% |
| iron | 1.9mg | % |
| magnesium | 83mg | % |
| zinc | 1.6mg | % |
| copper | 0.6mg | % |
| phosphorus | 168mg | % |
GI: 25 ()
Key Nutrients in Cashews (Raw, Unsalted) for Energy & Vitality
Iron
1.9mgSupports energy & vitality by providing essential iron
Magnesium
83mgSupports energy & vitality by providing essential magnesium
Best Ways to Eat Cashews (Raw, Unsalted) for Energy & Vitality
- 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
Pro Tip:
For sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
Cashews (Raw, Unsalted) Health Benefits
- 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
Important Considerations
- Tree nut allergy common and potentially severe
- High in calories (157 per ounce) - watch portions
- May contain added salt - choose unsalted varieties
- Shell contains toxic oil - never eat unprocessed
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